WC 25th July 2022

Session 1

 

Lower body

4 sets 00:00 / 03:00 / 09:00 / 12:00 – Start the superset every 3rd Minute ski / row recovery 

20 DB Alt Reverse Lunges (Mod – heavy)

20 Alt Jump Lunges

Ski recovery remaining time

Then …

4 sets 15:00 / 18:00 / 21:00 / 24:00 – Start the superset every 3rd Minute ski / row recovery 

20 DB Alt Front squats (Mod – heavy)

20 Bodyweight Jump Squats

Ski recovery remaining time

 

Rest 4 mins

 

Upperbody 

4 sets 00:00 / 03:00 / 09:00 / 12:00 – Start the superset every 3rd Minute cycle recovery 

12 Strict Shoulder press (1 or 2 RIR Across)

12 Lu raises (AHAFA)

Cycle recovery 

Then…

4 sets 15:00 / 18:00 / 21:00 / 24:00- Start the superset every 3rd Minute Cycle recovery 

Max set Strict Pull Ups (add load of over 10)

15 Pendlay Row (controlled reps)

Cycle recovery 

 

Session 2

 

Lower body

4 sets 00:00 / 03:00 / 09:00 / 12:00 – Start the superset every 3rd Minute ski / row recovery 

15 Deadlifts (Mod – heavy)

15 Russian Swings 

Ski recovery remaining time

Then …

4 sets 15:00 / 18:00 / 21:00 / 24:00 – Start the superset every 3rd Minute ski / row recovery 

20 Barbell Back Squats (Mod – heavy)

20 Air squats

Ski recovery remaining time

 

Rest 4 mins

 

Upperbody 

4 sets 00:00 / 03:00 / 09:00 / 12:00 – Start the superset every 3rd Minute cycle recovery 

15 DB Bench Press (1 or 2 RIR Across)

15 Press Ups (AHAFA)

Cycle recovery 

Then…

4 sets 15:00 / 18:00 / 21:00 / 24:00- Start the superset every 3rd Minute Cycle recovery 

Max set Strict Pull Ups (add load of over 10)

20 KB Gorilla rows (controlled reps)

Cycle recovery