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.
A. Run 3x60m @ 90-95% max effort *Rest 2min between sets
4x40m @ 90-95% max effort *Rest 2 min between sets
B. Dumbbell Cycling EMOM 10 min 7 Single dumbbell overhead squat, 22.5/15kg *Alternate arms every other minute
Accessory 10×5 Weighted strict pull-up @ heaviest set of 5’s you can go *Rest 1-2 min between sets
Strength Overhead squat 5×2 @ 85% *Rest 2-3 min between sets
B. Behind the neck strict press 3×5 @ heaviest weight possible
A. Row 10x300m @ 2k row pace. *Rest 30s between efforts
B. For time 100 Double unders 10 Thrusters 40/30kg 200 Double unders 7 Thrusters 40/30kg 300 Double unders 5 Thrusters 40/30kg
Accessory 10 Rounds 5 Strict pull-up 15 Push-up