ENGINE #13

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Warmup 4 MINS

20s Jumping Jacks
20s Lunge Jumps
20s Extreme Mountain Climber

Long Intervals 48 MINS

8 MINS Work/ 2MINS Rest between Zones, 1 complete circuit

8min Work/ 2min Rest, 1 complete circuit

Zone 1
AMRAP
100m Run
15x Alt. Single DB Devil’s rx 15kg / 22,5kg
ADD 100m run every rnd

S1: Start with 50m walk and ADD 50m every rnd, reduce weight, reduce reps to 10

Zone 2
For time
20x Wall Ball rx 6kg / 9kg
15x Box Jump rx 50cm / 60cm
20x Wall Ball rx 6kg / 9kg
15x Box Jump rx 50cm / 60cm

20x Wall Ball rx 6kg / 9kg
15x Med. Ball Box Step Over rx 6kg / 9kg, 50cm / 60cm
20x Wall Ball rx 6kg / 9kg
15x Med. Ball Box Step Over rx 6kg / 9kg, 50cm / 60cm

S1: REPS 15x WB, 10x Box Jump & Box Step Over, reduce weight

Zone 3
AMRAP
100m Row
15x Burpee over rower
ADD 100m Row every rnd

S1: Row 100m add 50m every round, reduce reps to 10
A1: Row 200m add 100m every round

Zone 4
For time
1-2-3-4-5-6-7-8-9
Deadlift rx 60kg / 80kg
9-8-7-6-5-4-3-2-1
T2B / KAHAPS

S1: Reduce weight, knee Kahaps, do the ladder up till rnd 6 with 6 reps of DL
A1: Rx 70kg / 102kg

Zone 5
AMRAP
100m Ski / 200m Bike
15x BB Thruster rx 30kg / 50kg
ADD 100m Ski / 200m Bike every rnd

S1: Ski 100m add 50m / Bike 200m add 100m every round, reduce reps to 10
A1: Ski 200m add 100m / Bike 400m add 200m  every round