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COMPETITION - Fr 17.12.21

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.


Session 1

Conditioning A. Row 10x300m @ 85-90% max effort. Rest 30s between each

Dumbbell cycling EMOM 10 min 5 double dumbbell devils press, 22.5/15kg

Session 2


5 Rounds

20s Max distance sandbag carry, heaviest sandbag or barbell zercher hold walk

*Rest 1:30 between rounds


AMRAP 10 min 30 Double unders 15 Thrusters 50/35kg

–Rest 10 min-

5 Rounds 10cal Bike Max effort *Rest 3 min between efforts

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