For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
1. Strength Conditioning
21-15-9
Deadlifts, 140/90kg
Box Jumps, 75/60cm
Cal Bike
2. Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.
Choose “Select Workout” then “Custom List” then
“v1:40/20r...9”.
3. Conditioning
3 Giant Sets of:
20 weighted abmat Sit ups
20 GHD Back Extensions
20 Push Ups
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