Wednesday 04.02.2026
- Kat
- 2 days ago
- 2 min read
Fitness:
A. Every 2:30 for 4 sets (10 minutes)
10 Back Squats
B. Every 2 mins x 6 sets:
1:15 work / 45 sec rest
M1: Max 1xDB Box Step Over (20")
M2: Max Wall Balls (20/14lbs)
M3: Max Ski Cal
DB: (22.5/15kg)
Open/Quarter Final:
A. Every 2:30 for 4 sets (10 minutes)
5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Shoulder to Overhead
B. Every 2 mins x 6 sets:
1:15 work / 45 sec rest
M1: 10 2xDB Box Step Over (20") into max Devil Press in the remaining time
M2: 20 Wall Balls (20/14lbs) into max Muscle Ups in the remaining time
M3: Handstand Walk for max meters (8m turnaround)
DB: (22.5/15kg)
Weightlifting:
(0 - 9 min)
A. 6 sets (OT90)
2 Hang Squat Snatch + Overhead Squat
*Start at 65-75% 1rm snatch and build to 8.5-9/10 RPE.
(15 - 25 min)
B. Bench Press: (OT2.5M)
4s x 2r [Build to a 9/10 2 rep]
*Aim to go heavier than the 3 rep 2 weeks ago.
(30 - 40 min)
C. Every 2:30 for 4 sets (10 minutes)
5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Shoulder to Overhead
*If you did that during class or have time after:
C. 2 Rounds:
15 Banded Face Pulls
10 BW Short Step Lunges (10 one leg than the other)
*Knee in line with heel
5 Seated 2x Hanging DB Good Mornings
Sweat:
2:00 min Row then Bike then Ski for meters
3:00 min Row then Bike then Ski for meters
4:00 min Row then Bike then Ski for meters
- 1 min rest -
4:00 min Row then Bike then Ski for meters
3:00 min Row then Bike then Ski for meters
2:00 min Row then Bike then Ski for meters
*Should out score after each interval to the coach
*The target is to start steady in the first half and finish strong in the second. 1 burpee penalty for every 10 meters missed on any machine/interval the second half
*55 min in total
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