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1mi Run

For Time · For time

10km Row

For Time · For time

10km Run

For Time · For time

AMRAP 12: Coach-defined movements. Benchmark by consistency across attempts.

AMRAP · AMRAP 12:00

1km Ski

For Time · For time

1RM Back Squats

Strength

1RM Clean

Strength

1RM Snatches

Strength

2km Row

For Time · For time

3RM Front Squats

Strength

4 Rounds: 1km Row, Rest 3:00

Interval · Intervals: 4 × 5:00 on / 3:00 off

5km Row

For Time · For time

5km Run

For Time · For time

5RM Deadlifts

Strength

9-7-5: RMU & Snatches

For Time · For time, cap 10:00

100 each: Pull-Ups, Push-Ups, Sit-Ups & Air Squats

For Time · For time, cap 30:00

50-40-30-20-10: Double-Unders & Sit-Ups

For Time · For time, cap 15:00

30 cal AB

For Time · For time

AB: 10 rounds: 15s sprint, 45s easy. Score = total calories.

Interval · Intervals: 10 × 0:15 on / 0:45 off

5 Rounds: 20x Pull-Ups, 30x Push-Ups, 40x Sit-Ups, 50x Air Squats, Rest 3:00

For Time · For time

5 Sets of 7 Rounds: Complex: Power Clean + Front Squats + Push Press + Back Squats + Push Press

Strength

EMOM 30: 5x Pull-Ups, 10x Push-Ups, 15x Air Squats

EMOM · EMOM 30 × 1:00

AMRAP 20: 5x Pull-Ups, 10x Push-Ups, 15x Air Squats

AMRAP · AMRAP 20:00

1RM: Back Squats, Shoulder Press & Deadlifts

Strength