ATHLETE

60sec seated hip switches 60sec seated hip switches + glute stretch (knee to chest) 30/30sec leg sweeps 2 RNDs 20/20 forward/backward mini band march 10/10 standing band mini kickback, 2sec hold 20/20sec bench adductor stretch 5/5 kneeling side bridge, 3sec hold

Back Squat

5 x 3

3 RNDs 8/8 FFE DB split squat, 2xDB, lets move some weight 3 RNDs 16 alt double KB FR step-ups, load these guys up it's only 8 each leg!

E2min x9 500/400m ski - - - 16 DB box step overs, 2x50/35 - - - 16 shuttle run 3 rounds through, won't be much rest, strike a good balance between getting the work done as quick as you can & surviing all 9 rounds.

200m recovery walk, nasal breathing then... 90/90sec elevated glute stretch 90sec wall adductor stretch

2min easy bike 2min easy row 2min easy run 2 RNDs 20 glute bridge + 20sec bridge hold 20 deadbug 20 bear crawl shoulder taps 90sec harder bike 90sec harder row 90sec harder run

3k bike erg 2k run 1k sled push, 1x45/25 2k run 3k bike erg 50min cap Each of these pieces on their own won't take away from the following, so attack each piece as an individual piece and work away at them at a steady pace.

200m recovery walk, nasal breathing then... 60/60sec couch stretch 60/60sec seated foot on knee glute stretch

2 RNDs 10 DB cuban press, slow on the turn overs 10 band external rotations, 3sec holds 2 RNDs 10/10 half kneeling landmine press, 2-1-X-1 20 down dog opp toe touches 20 double KB dead bugs

Shoulder Press

10, 8, 6, 4, 2

E2min x5 15-12-9-6-max Chin up Strict bar dip Fit both movements into a 2min window. Empty the tank on round 5 for both movements.

E4min x4 30sec max cal bike Loads of rest between, make these hurt. This is sprint endurance, so we want all 4 efforts to suck, give me the best effort across all 4 rounds.

200m recovery walk, nasal breathing then... 60/60sec couch stretch 60/60sec elevated glute stretch 60sec seated shoulder extension stretch

30sec dead hang 30sec supine dead hang 10/10 end range lift offs 2 RNDs 10/10 landmine row 20 half hollow band pullovers 40sec banded hammy curls 20/20sec KB arm bar hold

Bent Over Row

5 x 4

3 RNDs 12 inc DB bench press, 2-2-1-1 8/8 cable lat pull down, 2-1-1-2 3 RNDs 12 bench-supported DB row, 2-1-1-2 8/8 half kneeling DB press, 2-1-2-1

10 RFT 3 power clean 6 front squat 9 burpees 135/95 Each round on its own isn't anything crazy, but 10 of those guys have the potential to get pretty crispy. Pace the early rounds and try and build pace as you go.

200m recovery walk, nasal breathing, in the sun then... 60/60sec long low lunge 60sec wall adductor stretch

60sec standing BB compression stretch 10/10 standing mini band psoas raise 90sec-2min face down GHD hold 2 RNDs 40sec banded hammy curl 20/20 lateral mini band march + 20/20 mini band kickback 20m walking sled push

Deadlift

3 x 15

3 RNDs 5/5 single leg single arm DB RDL, 2-2-1-2 10/10 single leg hip thrust, 2sec hold Quality work here!

FOR TIME 5 rope climbs 50m b ball on shoulder walking lunge, 50/30kg 150m sled push, +BW on sled 500m ski 150m sled push, +BW on sled 50m lunge 5 rope climbs Longer grunt work piece, with lots of moving parts, each piece is 90sec-2min or work, but you should be able to finish the back half quicker than the front, IF you pace this one right.

5min easy bikie, nasal breathing, slow exhales then... 10/10 side lying book opener 60sec wall butterfly stretch

3min easy spin 10/10 adductor rock 10/10 reverse lunge w/ knee raise 2min harder spin 10/10 lateral lunge 10/10 quad hip circles 1min bike at workout pace

16min bike erg 4min rest 12min bike 4min rest 8min bike 4min rest 4min bike 40mins of bike work, with ample rest layered between. The aim here is the highest possible output across the 40mins. Lean into the breaks to allow you to hold a slightly higher pace per round than you think you should be holding.

5min easy spin then... 90/90sec seated foot on knee wall glute stretch 60/60sec low long lunge 10 prone back twists