Author: Sean Mata

WARM UP

:30sec of each machine at a steady pace – 2x

Then,

Stretch

ADVANCED

WORKOUT

4min bike

4min ski

4min row

4min rest

3min bike

3min ski

3min row

3min rest

2min bike

2min ski

2min row

2min rest

1min bike

1min ski

1min row

1min rest

 

INTERMEDIATE

WORKOUT

4min bike

4min ski

4min row

4min rest

3min bike

3min ski

3min row

3min rest

2min bike

2min ski

2min row

2min rest

1min bike

1min ski

1min row

1min rest

 

BEGINNER

WORKOUT

4min bike

4min ski

4min row

4min rest

3min bike

3min ski

3min row

3min rest

2min bike

2min ski

2min row

2min rest

1min bike

1min ski

1min row

1min rest 

WARM UP

Coaches dynamic warm up

Then,

Stretch

 

ADVANCED

WORKOUT

40m shuttle sprint

**6x**

Then,

A1) 8 deadlifts @ 75% of 1RM

A2) 5 MX height squat jumps

**4x – rest 2min BTWN sets**

Then,

B1) 12 RKBS 53/44

B2) 8R/8L KB split rows

**3x – rest 2min BTWN sets**

Then,

2k run

 

INTERMEDIATE

WORKOUT

40m shuttle sprint

**6x**

Then,

A1) 8 deadlifts @ 75% of 1RM

A2) 5 MX height squat jumps

**4x – rest 2min BTWN sets**

Then,

B1) 12 RKBS 35/26

B2) 8R/8L KB split rows

**3x – rest 2min BTWN sets**

Then,

2k run

 

BEGINNER

WORKOUT

40m shuttle sprint

**6x**

Then,

A1) 8 KB deadlifts 26/18

A2) 5 MX height squat jumps

**4x – rest 2min BTWN sets**

Then,

B1) 12 RKBS 26/18

B2) 8R/8L KB split rows

**3x – rest 2min BTWN sets**

Then,

1k run 

WARM UP

5 PVC pass thrus + 5R/5L PVC windmills + 5 DB bench + 5R/5L BW windmills – 4x

Then,

Stretch

Then,

2 sets of building to all weighted MVMTS below

ADVANCED

STRENGTH

1A) 12 DB bench press (heavy)

1B) 10R/10L windmills 53/44

**3x – rest :60-:90sec after each set**

2A) 12 seated DB Z-press (heavy)

2B) 10R/10L side bends 55/40

**3x – rest :60-:90sec after each set**

 

INTERMEDIATE

STRENGTH

1A) 12 DB bench press (heavy)

1B) 10R/10L windmills 35/26

**3x – rest :60-:90sec after each set**

2A) 12 seated DB Z-press (heavy)

2B) 10R/10L side bends 35/25

**3x – rest :60-:90sec after each set**

 

BEGINNER

STRENGTH

1A) 12 DB bench press

1B) 10R/10L windmills 5/2.5

**3x – rest :60-:90sec after each set**

2A) 12 seated DB Z-press

2B) 10R/10L side bends 10/8

**3x – rest :60-:90sec after each set**

 

ADVANCED

WORKOUT

In a team of 3 complete:

250/175m ski

5/4/3/2/1 bar facing burpees

**5x – I go, you go; all out sprint**

 

INTERMEDIATE

WORKOUT

In a team of 3 complete:

200/150m ski

5/4/3/2/1 bar facing burpees

**5x – I go, you go; all out sprint**

 

BEGINNER

WORKOUT

In a team of 3 complete:

150/100m ski

5/4/3/2/1 burpees

**5x – I go, you go; all out sprint**