Monday 3 February
Warming Up
1-2 RFQ:
Strength – Legs & Press
3-4 RFQ:
Open workout 22.1
15 min AMRAP:
Tuesday 4 February
Warming Up
Increase speed every 100 m
Conditioning – Test
*This is a really tough test. Start slower than what you think you can manage and speed up later on. Most of you will be on the rower for 8-10 min so this might help you pace a bit. We want to avoid starting out too hot and then declining to snail pace. To get the exact time, set the rower to a 2K distance target.
3 x 12 min
CircuitL 12 min AMRAP at leisurely pace if you are rowing after:
*Divide the group in teams of 3-4 athletes. One group starts on the 2K test, the other 2 rest or Complete a circuit.
Wednesday 5 February
Warming Up
2 RFQ:
Strength – Press & Accessory
3-4 RFQ:
*Strict presses to failure, keep 1-2 reps in reserve for the Z-press and focus on core stability.
Workout
6 RFT:
Aim for 90″-2 min rounds
TC = 14 min
I = 12 (alternating) TTB, 12 Wall Balls, 20 DU or 30″ practice
B = 12 Leg raises or V-ups, 10 Wall Balls, 40 SU or 30″ DU practice
Thursday 6 February
Warming Up
Increase speed every 100 m
Conditioning – Test
*This is a really tough test. Start slower than what you think you can manage and speed up later on. Most of you will be on the rower for 8-10 min so this might help you pace a bit. We want to avoid starting out too hot and then declining to snail pace. To get the exact time, set the rower to a 2K distance target.
3 x 12 min
12 min AMRAP at leisurely pace if you are rowing after:
*Divide the group in teams of 3-4 athletes. One group starts on the 2K test, the other 2 rest or Complete a circuit.
If you’ve done this already complete the following training:
For time with a partner:
Rest 5 min
Rest 5 min, then repeat for both machines
*Work in pairs with someone about the same fitness as you are. This is important to ensure each partner has about the same work and rest time. P1 starts with the first 200 m intervals while P2 rests. P2 then completes 200 m while P1 rests until they’ve accumulated 2K in total. So each partner does 5 sets. 5 min rest, then repeat for the ski erg. To account for spillover calories (and to ensure each buddy does exactly 200 m per set) set the rower to 200 m intervals with undefined rest.
If more machines are needed for the test, you can also use the C2 bikes, work with 400 m intervals in that case and 4K total distance.
*Keep an eye on your pace and s/m. Try to keep these metrics as constant as possible. Hold a high, but sustainable pace.
Friday 7 February
Warming Up
2 RFQ:
Strength – Press & Legs
8-6-6-4 reps of:
Flow: 8 Bench Presses, 8 Sumo Deadlifts, 6 Bench Presses, 6 Sumo Deadlifts etc. Build weight as the reps go down.
Workout
For time with a buddy (all IGYG)
45-30-15 reps of
TC = 18 min
*You need to complete 15 reps/min to make the timecap. Ensure you can move the barbell fast enough to meet this threshold. Use the same barbell for the snatches and the front squats
I = 40/30 kg & 60/50 cm box
B = 20/15 kg & 60/50 cm box
Saturday 8 February
Warming Up
Then 1-2 sets:
1-2 sets:
1-2 sets:
Gymnastics
3-4 RFQ:
*Today we keep building the skills from last month. The goal is to learn new skills so choose movements that you aren’t comfortable with.
Workout – Mikko’s Triangle
16 min EMOM
*Set a single number of calories and complete that amount of work each minute – every minute.
*Suggestions (but choose numbers challenging to you):
Sunday 9 February
Warming Up
1-2 sets:
Then onto:
Strength – Legs & Press
3-4 RFQ:
Workout
2′ ON / 1′ OFF x 5
*Short sets with short rests. Push the pace harder than you want to.
