Workout will be visible to our member in Wodify App!
See in the video below how you can log your results
in the work-outs to track your progress!

For time:
400-meter run
18 double-dumbbell devils presses 15/22.5kg
400-meter run
15 double-dumbbell devils presses
400-meter run
12 double-dumbbell devils presses
– Partners run together and share devils presses as needed.

5 rounds for time:
16/20-cal row
15 front-rack lunges (25/35 kg)

Pre-workout
15:00 of rope climb practice

"Compromised running"

For time
1000m run
rest 4:00
50 walking lunges
1000m run
rest 4:00
50 walking lunges
50 air squats
1000m run

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Strength
Part A:
4x10
Bench press

Part B:
4x12
Parallette Push-ups

Part C:
4x15
Triceps extensions
on pulley

5-10-15-20-25 reps of:
Chest-to-bar pull-ups
Single-DB push presses (15/22.5 kg)
– Complete 30 double-unders after each round.

Post-workout
Tabata plank hold

Team
AMRAP 30'
"I go you go"
7/10 calories
10 goblet squats 16/24kg
10 v-ups
10 push-ups

For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups

"Z2 Cardio"
Run, row, bike, ski or mix
all the above for 40' mimutes
easy effort.

9 burpees to a target (30/30 cm)
10 alternating reverse lunges

Rx+ 10 alternating one legged squats

Every 3 minutes
for 2 rounds:

run 400m
burpees broad jump

rest 1'

run 400m
wall ball shots 6/9kg

rest 1'

run 400m
row/ski/bike calories

rest 1'