Seated Press

Bench Press

Weighted Supinated Strict Pull Up

High Incline Bench Press

DB Lateral Raise

Banded Face Pulls

EZ Bar Skull Crusher

OPTIONAL CONDITIONING 10 Rounds 200m run Odd rounds - Max unbroken T2B Even rounds - 50m sandbag bearhug carry Coaches Note: Alternate between T2B and sandbag carry each round, you will have 5 scores for each at the end.

Easy Cyclical Work

Easy Cyclical Work 40:00-60:00 @Easy Effort /~55-65% HR of athletes choice. - Include and rehab work in this session (before or after the easy work)

10:00 @Z1-Z2 [easy] + 3-4 Rounds 1km @Z3 [upper aerobic] 0.5km @Z4 [threshold] 0.5km @Z1 [easy/recovery] + 5:00-10:00 @Z1-Z2 [easy] Coaches Notes: Start the faster efforts at the slower end of Z3 and increase the pace finishing at the faster end of the Z4

3 Rounds 4:00 AMRAP 12/16 cals 20 shuttle runs 12/16 cals AMRAP line burpee + 2:00 rest + 4:00 AMRAP 12/16 cals 20 line burpee 12/16 cals AMRAP shuttle runs + 2:00 rest Coaches Notes: Simple capacity work, don't go out too hot or you'll suffer. The goal is to get to the AMRAP with roughly 1:00 each time. If needed we can adjust the number of line burpees.

Front Squat

Pause Deadlift

DB Rear Foot Elevated Split Squat

Hamstring Curl

Twisting Hanging Knee Raise

OPTIONAL CONDITIONING 1:30 On/1:00 Off x6 Sets 12/15 cal bike AMRAP KB taters @16/24kg Coaches Note: Your quads will probably hate you after this, especially if you go hard on the bike. Focus on your timing and flow through the KB taters See the video linked to for some tips if you've not done these before.

Easy Cyclical Work

Easy Cyclical Work 40:00-60:00 @Easy Effort /~55-65% HR of athletes choice. - Include and rehab work in this session (before or after the easy work)

Run [Steady] 45:00-60:00 @Z3/Steady Endurance Coaches Note: This should feel on the faster side but still under control. Use the data from your threshold test to get the paces from the calculator

Row/Ski 1200m @5km Pace x3 Sets; 2:15 rest + 5:00 rest x2 Blocks Coaches Note: This is week 5 of the 5km row/ski progression, pick the one you want to work on and follow the progression week to week.

Depth Drop

Counter Movement Box Jump

Power Clean + BTK Hang Power Clean

10 x 2 @ 75 %

Back Squat

8 x 3 @ 75 %

Every 3:00 x5 Sets 5 2-for-1 burpee pull ups [+1 rep every set] 10 sandbag box step over @10-50kg Bike/row/ski remaining time Coaches Note: The 2-for-1 burpee pull up is a burpee with 2 push ups + 1 pull up. Hold the sangbag however allows you to move through the 10 reps unbroken.

Optional Accessory Work

For Completion

Easy Cyclical Work

Easy Cyclical Work 40:00-60:00 @Easy Effort /~55-65% HR of athletes choice. - Include and rehab work in this session (before or after the easy work)

Run [Long Run] 60:00-120:00 @Z2/Aerobic Effort Coaches Notes: Pace accordingly, ideally mix up the terrain. Feel free to extend the time frame out if you get out in the hills.

Athletes choice.