Main Workout 36MINS

5:30min Work/ 30s Rest, 1 complete circuit

Zone 1
01:30 MAX M Row
01:30 MAX REP Burpee over rower
01:30 MAX M Row
01:00 *

Zone 2
01:30 MAX REPS High Box Jump rx 60cm / 75cm
01:30 High Side Plank hold 45’/45′ secs
01:30 MAX REPS High Box Jump rx 60cm / 75cm
01:00 *

Zone 3
01:30 MAX M SkiErg
01:30 MAX REPS Wall Ball rx 6kg / 9kg
01:30 MAX M SkiErg
01:00 *

Zone 4
01:30 MAX REPS Lunge Jumps
01:30 MAX REPS Push Ups
01:30 MAX REPS Lunge Jumps
01:00 *

Zone 5
01:30 MAX REPS American swing rx 16kg / 24kg
01:30 MAX REPS V-ups
01:30 MAX REPS American swing rx 16kg / 24kg
01:00 *

Zone 6
01:30 MAX REPS SU / DU
01:30 MAX REPS Pull up / TRX row
01:30 MAX REPS SU / DU
01:00 *

* = Each zones last exercise, all athletes performs same movement at the same time
rx 15kg / 22,5kg
RND1 Alt. Single Arm Devil’s Press
RND2 Goblet Squat
RND3 Alt. Single Arm Snatch
RND4 DB OH Carry R
RND5 DB OH Carry L
RND6 Alt. Turkish Get Up