Row/Bike/Ski 5 Rounds 1:00 @Easy Effort 0:40 @Moderate Effort 0:20 @Hard Effort - Into... - Every 2:00 x10 Sets 200m run 100ft sandbag carry - Into... - Row/Bike/Ski 5 Rounds 1:00 @Easy Effort 0:40 @Moderate Effort 0:20 @Hard Effort Coaches Note: Initially this looks like three separate parts, it is in fact one long piece with no rest between the parts. Make sure there is a difference between the efforts on the machine.

Deadlift

Ring Dips

For Time: 21 thrusters @35/50kg 9 burpee pull ups 15 thrusters 15 burpee box jump @20/24" 9 thrusters 21 down ups Coaches Note: A slightly heavier barbell than you might see in this rep format, adjust it as needed to allow you to get the set of 21 done in no more than 4 sets.

Bent Over DB Fly

Every 2:00 x6 Sets 30 double unders 1 power snatch + 1 BTK hang power snatch + 1 ATK hang power snatch Coaches Note: Start light and build per set if the bar is moving well, alternatively stay light and really focus on dialling in the positions.

Every 3:00 x5 Sets 100m run 6 L arm DB hang C&J 100m run 6 R arm DB hang C&J Coaches Note: Go as heavy as you can with the DB while still being able to go unbroken.

4km run @Z1-Z2 [easy] 4km run @Z3-Z4 [upper aerobic] 2-4km run @Z1-Z2 [easy] - Use the same distances for row/ski, double the distances for bike. Coaches Note: Using the data you established last week in the threshold test you can input the average pace in the calculator linked below to give you your running paces I've created a calculator for people to get their running paces and heart rate zones from the threshold test, the post to the calculator is on Disitinct IG

STRENGTH / VOLUME 6 Alternating Sets 50ft single arm DB overhead lunge AMRAP O/E - 2:00 rest Odd rounds = Strict pull ups Even rounds = Push ups Coaches Note: The push and pull will challenge the overhead position the deeper into the sets you get. Use an appropriate regression to accumulate a decent chunk of volume. Scale the OH lunge to single arm KB front rack or single arm farmers hold.

MUSCLE ENDURANCE 2-3 Sets Each For Time: 40/50 cals 50 wall balls @6/9kg 25 T2B - 3:00 rest Coaches Notes: It's probably going to be wise to partition the wall balls and T2B from the start, but as always i'll put the challenge out there - is anyone going unbroken?

For Time (Solo or Pairs): 800m run 100 single DB box step over @15/22.5kg 800m run 500m row 800m run 50 burpee box jump over @20/24" 800m run 500m ski 800m run 200m sandbag carry 800m run 1000m bike 800m run 100 jumping lunges 800m run 50 single arm devils press @15/22.5kg Coaches Note: A Hyrox-esq style workout that you an complete in pairs or solo. Split the work up between the pair but run together, keep the runs the same distance but half the reps for the exercises if going solo. Scale the run to 500m if needed.