WARM UP
10 bent over rows + :30sec row + 10 bench press + :30sec ski – 3x
Then,
Stretch
Then,
Bent over rows – 3×6 (build)
Bench press – 3×6 (build)
ADVANCED
STRENGTH
In an 8min window complete:
A1) Bent over BB rows – 10, 8, 6, 4
A2) 100/70m row (max watt)
**add load to each bench**
In an 8min window complete:
B1) Bench press – 10, 8, 6, 4
B2) 100/70m ski (max watt)
**add load to each bench**
INTERMEDIATE
STRENGTH
In an 8min window complete:
A1) Bent over BB rows – 10, 8, 6, 4
A2) 100/70m row (max watt)
**add load to each bench**
In an 8min window complete:
B1) Bench press – 10, 8, 6, 4
B2) 100/70m ski (max watt)
**add load to each bench**
BEGINNER
STRENGTH
In an 8min window complete:
A1) Bent over BB rows – 4×6
A2) 100/70m row
In an 8min window complete:
B1) Bench press – 4×6
B2) 100/70m ski
ADVANCED
WORKOUT
EMOM for 15min complete:
Min1: 20 floor wipers 135/95
Min2: 16 alt KB pull thrus 44/35
Min3: 12 (6R/6L) DB Arnold press 30/20
INTERMEDIATE
WORKOUT
EMOM for 15min complete:
Min1: 20 floor wipers 95/65
Min2: 16 alt KB pull thrus 26/18
Min3: 12 (6R/6L) DB Arnold press 15/10
BEGINNER
WORKOUT
EMOM for 15min complete:
Min1: 20 BB leg raises 25/15
Min2: 16 alt plank marches
Min3: 12 (6R/6L) DB S2OH 10/8