Friday 30.01.2026
- Kat
- 9 minutes ago
- 2 min read
Fitness:
A. Deadlift (Tng)
5s x 6r (OTM)
*Look to hold a challenging load across, around 70%
B. For total reps:
0 - 4 min:
4 min AMREP:
60/45 Calorie Row
40 Russian Kettlebell Swings
Max Lateral Burpees Over the Bar
4 - 6 min: Rest
6 - 12 min:
6 min AMREP:
60/45 Calorie Row
40 Russian Kettlebell Swings
Max Lateral Burpees Over the Bar
12 - 14 min: Rest
14 - 22 min:
8 min AMREP:
60/45 Calorie Row
40 Russian Kettlebell Swings
Max Lateral Burpees Over the Bar
KB: (32/20kg)
Open/Quarter Final:
A. See Fitness
B. For total reps:
0 - 4 min:
4 min AMREP:
60/45 Calorie Row
20 Kettlebell Snatch
Max Lateral Burpees Over the Bar
4 - 6 min: Rest
6 - 12 min:
6 min AMREP:
60/45 Calorie Row
20 Kettlebell Snatch
Max Lateral Burpees Over the Bar
12 - 14 min: Rest
14 - 22 min:
8 min AMREP:
60/45 Calorie Row
20 Kettlebell Snatch
Max Lateral Burpees Over the Bar
KB: (24/16kg)
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