ANNE KNIGHTS
2020/21 WORKOUTS
21/01/2022
Warm up:
5 walkouts + 5 cal bike
x 5
Resistance:
Deadlifts 17.5kg + press ups + TRX row
10 x 2
Squat 15kg + clean & press 4kg + tricep extension 2.5kg
10 x 3
Intensity:
10 burpees
20 DB snatch
250m ski
20 DB step ups
10 jumps
x 3
27/01/2022
250m row
10 KB deadlifts 12kg + 10 chest press 2.5kg x 3
250m row
10 squats 10kg + 10 TRX row x 3
250m row
10 shoulder press 4kg + 10 c-crunch x 3
Intensity:
10 min AMRAP:
6 cal bike
8 burpees
10 DB snatch
Score: 3 rounds + 5 cal
03/02/2022
Conditioning:
1000m row 100/100m intervals x 4
Resistance:
Deadlifts 20kg
Press ups
Tricep extensions 2.5kg
10 x 3
Squats (skipped)
TRX row
Bicep curls 6kg
10 x 3
Intensity:
5 cal ski
10 DB snatch
5 burpees
10 DB step ups
5 burpees
10 DB thruster
x 5
10/02/2022
Resistance + Conditioning:
10 cal bike
20 step ups
30 KB deadlifts 16kg
10 cal bike
20 step ups
30 press ups
10 cal bike
20 step ups
30 TRX row
10 cal bike
20 step ups
30 shoulder press 4kg
Intensity:
3 min work 2 min rest x 3
5 walkouts
10 burpees
10 slams
Max cal ski: 4/6/6
24/02/2022
Conditioning:
400m row
10 KB deadlifts
5 burpees
10 press ups
5 burpees
10 shoulder press 4kg
x 3
Intensity:
45 sec bike + 45 sec jumps + 45 sec rest
45 sec bike + 45 sec slams + 45 sec rest
45 sec bike + 45 sec DB step ups + 45 sec rest
x3
03/03/2022
Conditioning:
250m row
Circuit x 3
500m row
Circuit x 2
750m row
Circuit x 1
Circuit:
10 burpees + 10 shoulder press 4kg + 10 DB step ups
Resistance:
Press ups + TRX row 10 x 3
Intensity:
EMOM x 10 alternate:
5 cal ski
10 slams
10/03/2022
Conditioning:
400m row
30 DB step ups
20 DB snatch
10 burpees
x 3
Resistance:
Deadlifts + press ups + TRX row
10 x 3
Intensity:
45 sec ski + 45 sec slam + 45 sec rest
45 sec ski + 45 sec jumps + 45 sec rest
x 2
17/03/2022
70th BIRTHDAY WORKOUT
Conditioning:
20 lunges
10 cal ski
5 walkouts
x 2
Resistance:
15-10-10
KB squat + KB RDL
Press ups + TRX row
Intensity:
25 drop squats
20 snatches
15 burpees
10 cal bike
x 2
24/03/2022
Conditioning:
10 cal row
10 DB lunge complex
10 burpees
x 3
Resistance:
KB squat + RDL 8kg 10 x 2
Deadlifts 20kg 10 x 3
Press ups + TRX row
10 x 3
Intensity:
40 sec ski
30 sec skaters
20 sec drop squats
1 min rest
x 3
31/03/2022
Conditioning:
40 sec bike
30 skaters
20 drop squats
10 broad jumps
x 3
Resistance:
Deadlifts 20kg 10 x 3
Flye1.25kg + Chest press 8kg
10 x 3
TRX row 10 x 3
Intensity:
250m ski
12 burpees
12 plate snatch
Repeat:
250-9-9
250-6-6
250-3-3
07/04/2022
Conditioning:
200m row
10 burpees
x 5
Resistance:
KB squat + KB RDL (practice!)
10 x 3
Press ups + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 3
10 snatch + push press + step up RHS
10 snatch + push press + step up LHS
Max cal ski
14/04/2022
Conditioning:
200m ski
20 step ups
x 3
Resistance:
KB RDL 8kg 10 x 3
Flye 1.25kg + chest press 2.5kg
10 x 3
Single DB row 5kg 10 x 3
Intensity:
12 min ladder:
4-8-12-etc
DB thruster each arm 1.25kg
Burpee
Cal bike
21/04/2022
Conditioning:
1000m row 100/100m intervals
Resistance:
KB squats 10 x 2
Barbell RDL + bent over row 10kg 10 x 3
Chest press 2.5kg 10 x 3
Flyes 1.25kg + Pullover 2.5kg 10 x 2
Intensity:
40 sec ski
30 skaters
20 DB snatch 2.5kg
10 burpees
x 3
28/04/2022
Conditioning:
5 walkouts
10 TRX lunges
20 skaters
300m row
x 3
Resistance:
KB squat + RDl 12kg 10 x 3
Chest press 2.5kg + Bent over row 10kg 10 x 3
Flyes 1kg + Pullover 2.5kg 10 x 3
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec slams + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
Rest 1 min
x 3
05/05/2022
Conditioning:
250m row
10 5kg plate snatch
5 walkouts
x 3
Resistance:
Deadlifts 20-25kg 10 x 3
Flyes 1kg + Chest press 2.5kg 10 x 3
Bent over row 10kg 10 x 3
Intensity:
3 min work 1:30 res x 3
10 burpees
10 4kg thruster
10 3kg slam
Max cal ski: 7/7/7
12/05/2022
Conditioning:
200m ski
20 TRX lunges
x 3
Resistance:
Deadlifts 25kg 10 x 3
Press ups + Bent over row 10kg 10 x 3
Flyes 1kg 10 x 3
Shoulder press 1kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
4 cal bike
8 slams 3kg
12 ball step ups 3kg
Scores: 1+11/2+0/2+0
19/05/2022
Conditioning:
30 sec ski + 30 skaters + 30 rest
30 sec ski + 30 step run + 30 rest
30 sec ski + 30 slams + 30 rest
x 2
Resistance:
Deadlifts 25kg 10 x 3
Press up + bent over row 10kg
Shoulder press 1kg 10 x 3
Intensity:
16 cal row
12 DB snatch
8 burpees
4 cal bike
Rest 2 min
4:00 / 3:40 / 3:44
26/05/2022
Conditioning + Resistance:
10 cal row + 20 step ups +
30 deadlifts 25kg 10 x 3
30 press ups
30 TRX row
30 Shoulder press 1kg
Intensity:
4 cal bike
12 slams
4 cal bike
Rest 1:30
Times: 2:20 / 2:20 / 2:00
02/06/2022
Conditioning
200m ski
10 TRX lunges
5 TRX squat to row
X 5
Resistance:
Narrow to wide squat 8kg 10 x 2
KB RDL 12kg 10 x 2
Bench press 8kg + Bent over row 10kg 10 x 3
Intensity:
40:20 work:rest
Burpees
Slam
Skaters
Ski
Rest 1 min
X 3
07/06/2022
Conditioning:
1000m row: 100m intervals
Resistance:
KB narrow squat + wide squat + RDL 12kg
10 x 2
Deadlifts 25kg 10 x 3
Bench press 8kg + TRX row
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
4 cal bike
4 burpees
4 DB snatch (each)
Scores: 2+12 / 2+12 / 3+0
16/07/2022
Conditioning:
10 cal row
10 slams
10 ball step overs
x 3
Resistance:
KB squat + RDL 10 x 2
Deadlifts 25kg 10 x 3
Bench press 8kg + TRX row 10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 DB clean & press
20 DB snatch
Max cal ski: 4/5/7
05/07/2022
Conditioning:
45 sec bike + 45 sec skaters + 30 sec rest
45 sec bike + 45 sec walkouts + 30 sec rest
45 sec bike + 45 sec burpees + 30 sec rest
x 2
Resistance:
Deadlifts 25kg 10 x 3
Bench press 8kg + TRX row 10 x 3
Shoulder press 1kg 10 x 3
Intensity:
5 cal bike
10 slams
5 cal bike
Rest 1 min
x 3
25/07/2022
Conditioning:
600m ski + 3 walkouts every minute
Resistance:
KB squat + RDL 10 x 2
Deadlifts 25kg 10 x 2
Press up + TRX row 10 x 2
Shoulder press 10 x 2
Intensity:
16 min AMRAP
12 cal row
10 slams
8 burpees
6 cal bike
Score: 3 rounds!
04/08/2022
Conditioning:
15 cal row
10 burpees + 10 DB clean & press + 10 DB step ups x 3
15 cal row
Resistance:
KB squat + KB RDL 10 x 2
Deadlifts 30kg 10 x 2
Press up + TRX row 10 x 2
Flye 2.5kg + pullover 5kg 10 x 2
Intensity:
1 min max efforts:
Ski: 8/9/8
Slam: 19/20/21
Box jump: 13/14/19
Rest
11/08/2022
Conditioning:
5 cal bike
10 TRX lunges
x 3
Resistance:
Deadlifts 25kg 10 x 3
Split squat 10 x 2
Chest press 10 x 2
Flye + pullover 10 x 2
TRX row 10 x 2
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec snatch + 30 sec rest
45 sec ski + 45 sec step ups + 30 sec rest
x 2
18/08/2022
Conditioning:
5 cal bike
10 slams
X 3
Resistance:
Deadlift 25kg (split grip!)
Press up
Row
10 x 3
Intensity:
250m row
10 step ups + 5 burpees x 5
250m ski
10 thruster + 5 burpees x 5
250m row
10 snatch + 5 burpees x 5
250m ski
25/08/2022
Conditioning:
12 cal row
12 alternating DB snatch
12 step overs
x 3
Resistance:
Deadlifts 30kg (!!!) 10 x 3
Chest press 2.5kg + Flye 1kg + Pullover 2.5kg 10 x 2
TRX row 10 x 3
Intensity:
12 min AMRAP:
4 cal bike
4 slams
2-4-6-8-etc burpee jump
30/08/2022
Conditioning:
250m row
5 walkouts
X 4
Resistance:
Deadlifts 30kg 10 x 3
Press up and bent over row 10kg 10 x 3
Flye 1kg and pullover 2.5kg 10 x 3
Intensity:
8 min AMRAP
4 cal bike
4 snatch
2-4-6-etc burpee step up
Score: 8+2
8 min AMRAP
4 cal ski
4 push press
2-4-6-etc burpee step up
Score: 8+12
18/10/2022
Conditioning:
1000m row in 100m intervals
Resistance:
Deadlifts 25kg 10 x 3
Chest press 2.5kg + flye 1kg 10 x 3
Pullover 2.5kg + TRX row 10 x 3
Intensity:
45:15 x 3
Burpee: 15/11/15
Slam: 13/13/15
Step up: 19/15/16
Ski: 4/5/6
27/10/2022
27/10/2022
Warm up:
5 walkouts + + 10 TRX row + 10 TRX lunges x 3
Resistance:
Deadlifts + Press ups 10 x 2
Flyes + pullovers 10 x 2
Intensity:
4 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row + 10 DB clean & press
Score: 3+0 / 3+0
AMRAP 2
10 cal bike + 10 DB snatch
Score: 2+3 / 2+4
AMRAP 3
10 cal ski + 10 DB step ups
Score: 2+6 / 3+0
03/11/2022
Conditioning:
250m row
20 skaters
10 lunges
5 thrusters
X 3
Resistance:
KB deadlift 16kg 10 x 3
Flyes 1kg + chest press 2.5kg 10 x 3
Pullover 2.5kg + TRX row 10 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec slams + 30 sec rest
45 sec bike + 45 sec step ups + 30 sec rest
X 3
10/11/2022
Warm up:
3 walkouts + 12 TRX lunges x 4
Resistance:
Deadlifts 25kg 10 x 3
Press up + TRX row 10 x 3
Flyes 1kg + pullover 2.5kg 10 x 2
Intensity:
6 min AMRAP:
6 cal bike
6 DB snatch (each arm)
2-4-6-etc burpee step up
Score: 4+6
6 min AMRAP:
6 cal ski
6 DB thruster (each arm)
2-4-6-etc burpee step up
Score: 4+21
08/12/2022
Conditioning:
4 walkouts + 12 cal row x 3
Resistance:
Deadlift + press up 10 x 2
Shoulder press + Trx row 10 x 2
Intensity:
10 cal ski
8 slam
6 cal bike
4 burpee step up
X 3
26/01/2023
Conditioning:
15 cal row + 10 TRX lunges x 3
Resistance:
Deadlifts 25kg 10 x 3
Chest press 2.5kg + TRX row 10 x 3
Flye 1kg + pullover 2.5kg 10 x 3
Intensity:
10 min AMRAP:
10 cal ski
10 DB clean & press 1kg
10 DB step ups 1kg
02/02/2023
Warm up:
10 cal row + 20 skaters
X 3
Resistance:
Deadlifts 25kg 10 x 3
Chest press 2.5kg + row 5kg 10 x 3
Shoulder press 4kg + pull-down 5kg 10 x 3
Intensity:
3 min 1:30 rest
10 burpees
10 slam
10 step ups
Max cal ski: 9/10/10
16/02/2023
300m Row + 10 TRX lunges
Resistance:
Deadlift 25kg + press up 10 x 3
Squat 5kg + row 10 x 3
Pull-down + crunches 10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
AMRAP 1: 6 cal bike + 6 step ups
AMRAP 2: 6 cal ski + 6 clean & press
23/02/2023
Conditioning:
5 cal bike
10 lateral squats
10 lunges
Resistance:
Deadlifts + pull down 10 x 3
Row + chest press 10 x 3
Flyes + pullover 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec thrusters + 30 sec rest
X 3
02/03/2023
Warm up:
10-8-6-4-2 cal ski + TRX lunges
Resistance:
Deadlift + row 10 x 3
DB Squat + pull-down 10 x 3
Conditioning:
10 cal row
10 DB clean and press
10 box step overs
10 burpees
X 3
16/03/2023
Conditioning:
10 cal row
10 burpee
10 TRX lunges
X 3
Resistance:
Kb squat + rdl
Press up + cable row
Pull-down + shoulder press
Intensity:
10 min amrap
5 cal bike
10 slam
10 ball step up
Score: 4 rounds!
23/03/2023
Warm up:
24 step ups
24 snatches
23 cal row
= 71 for 71 years!
Resistance:
Deadlift 25kg 10 x 3
Flye and chest press 10 x 3
Single arm row 10 x 3
Pull-down (wide) 10 x 3
Intensity:
12 min amrap
12 cal ski
6 burpees+ 6 clean and press + 6 lunges x 2
Score: 2+26
30/03/2023
Conditioning:
10 cal row
10 DB box over
10 jump
X 3
Resistance:
Goblet squat 8kg + rdl 12kg 10 x 3
Row 15kg + chest press 2.5kg 10 x 3
Pull-down 20kg + shoulder press 1kg 10 x 3
Intensity:
10 cal ski
8 slam
6 burpee
4 cal bike
Rest 1 min
Scores: 3:21 / 2:54 : 2:48
07/04/2023
Warm up:
10-8-6-4-2
Cal bike + TRX lunges each leg
Resistance:
Deadlift + straight arm pull-down
Flye + chest press
Single arm row
Shoulder press + pull-down
Intensity:
12 min amrap:
200m ski
5 burpee + 10 step ups
200m ski
5 box jumps + 10 snatch
27/04/2023
Warm up:
2 walkouts
4 thruster
8 lunges
16 cal row
X 3
Resistance:
Deadlift + SA pull-down
Single row
Flye + chest press
intensity:
12 min effort:
12 cal bike then AMRAP:
6 burpee step over + 12 snatch
17/05/2023
10 cal ski
10 deadlifts
10 DB step ups
10 burpees
X 3
10 cal row
10 press ups
10 TRX lunges
10 box jumps
X 3
Intensity:
10 min AMRAP:
5 cal bike
10 slams
15 drop squats
25/05/2023
Conditioning:
400m row
30 step ups
20 hang snatch
10 deadlifts
X 3
Resistance:
Chest press + Trx row
Pull-down + shoulder press
Intensity:
10 min AMRAP:
10 burpee
10 jumps
150m ski
08/06/2023
Conditioning:
300m ski
20 step ups
10 slams
5 burpees
X 3
Flye + Chest press 10 x 3
Seated cable row 10 x 3
Intensity:
3 min work 1 min rest x 3
10 thruster
10 snatch
10 TRX lunges
Max cal bike: 1.5/4.5/5.5
22/06/2023
10 cal ski
10 deadlifts
10 DB shoulder press
10 DB step ups
X 3
10 cal row
10 KB squats
10 press ups
10 TRX lunges
X 3
10 min AMRAP:
5 cal bike
10 slams
15 drop squats
29/06/2023
1000m row: 5 x 100m intervals
Resistance:
Deadlift 10 x 2
Single leg sit to stand 10 x 2
Flye + chest press 10 x 2
Intensity:
15 min AMRAP:
5 burpees + 10 slams
150m ski
5 box jumps + 10 step ups
06/07/2023
200m ski
10 lunges
5 walkouts
X 3
Resistance:
Deadlift + TRX 10 x 3
Pull-down + press up 10 x 3
Flye + pullover 10 x 2
Intensity:
12 min AMRAP:
8 cal bike
4 burpee + 4 slam + 4 step ups x 2
10/08/2024
Conditioning:
10 cal ski
10 lunges
10 plate snatch
X 3
Resistance:
Deadlift + TRX 10 x 3
Pull-down + press up 10 x 3
Flye + pullover 10 x 3
Intensity:
30:15
Agility + jump x 3
Agility + burpee x 3
Agility + slam x 3
17/08/2023
Conditioning:
5 walkout
10 cal ski
X 3
Resistance:
Goblet squat + TRX row
RDL + pull-down
TRX lunges + press up
Intensity:
Obstacle course:
Agility + Box jumps
Agility + dumbbell step overs
Agility + burpee
Agility + Weights to box
31/08/2023
Conditioning:
10 cal row
2 agility ladder
X 3
Resistance:
Deadlift + TRX row
Cable chest press + TRX lunges
Flye + pullover
Intensity:
12 min ladder:
4-8-12-etc
Cal ski + slam + step up
07/08/2023
Conditioning:
4 walkout
8 lunges
12 drop squats
X 3
Resistance:
Cable chest press + trx row
Flye + pullover
Intensity:
20 cal ski
20 slams
20 burpees
+ 2 ladder EMOM
21/09/2023
Conditioning:
20-16-12-8-4
Cal row + snatch
Resistance:
Goblet squat + rdl
Flye + pullover
Press up + Trx row
Intensity:
3 min work 1 min rest
10 burpee
10 slam
10 KB step up
Max cal ski
26/09/2023
Conditioning:
600m ski + 2 walkout emom
Resistance:
Flye + pullover
Cable chest press + TRX row
Pull-down
Intensity:
12 min AMRAP
4 cal bike
8 burpee
12 snatch
05/10/2023
Conditioning:
10 cal ski
10 step overs
10 deadlift
X 3
Resistance:
Cable chest press + shoulder press
Cable row
Flye + pullover
Intensity:
10 min amrap
5 cal bike
5 burpees
5-10-15-slams
12/10/2023
Resistance:
20-16-12-8-4
Cal row + snatch
Resistance:
Deadlift + cable chest press
Lunges + Trx row
Flye + pullover
Intensity:
30 sec ski + 30 sec plank
30 sec slam + 30 sec plank
X 5
18/10/2023
Conditioning:
600m Ski + 2 walkout emom
Resistance:
Deadlift + Trx row
Cable chest press + pullover
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec slam + 30 sec rest
45 sec bike + 45 sec step ups + 30 sec rest
X 3
25/10/2023
16 step ups
16 cal row
16 snatch
Rest 2 min
X 2
12 KB deadlift
12 cal ski
12 burpees
Rest 2 min
X 2
8 thruster
8 cal bike
8 press up
Rest 2 min
X 2
09/11/2024
Conditioning:
40:20
Row / slam / bike / lunge
Resistance:
Deadlift
Chest press + row
Pullover + pull-down
Intensity:
12 min amrap
8 cal ski
8 step ups
4-8-12-etc burpee box jump
16/11/2023
Conditioning:
600m ski + 3 thruster EMOM
Resistance:
Squat + press up
RDL + Trx row
Lunges + Pull-down
Intensity:
40:20
Agility
Slam
Burpee step over
Ski
30/11/2024
Conditioning:
20-16-12-8-4
Row + TRX lunges
Resistance:
Deadlift + pull down
Chest press + Trx row
Intensity:
10-8-6-4-2
Ski cals
Slam
Burpee
Box jump
06/12/2023
Conditioning:
20 cal row
20 TRX lunges
X 3
Resistance:
Chest press + TRX row
Flye + pullover
Pulldown
Intensity:
2 min work 1 min rest
5 burpee
10 slam
Max cal bike
X 3
21/12/2023
Conditioning:
20-16-12-8-4
Cal row + Trx lunge
Resistance:
Deadlift
Press up + Trx row
Pulldown
Flye + pullover
Intensity:
10 min amrap
5 cal bike
10 slam
15 drop squats
18/01/2024
Conditioning:
12 cal row
6 agility ladder
X 3
Resistance:
Deadlift + Trx row
Press up + pulldown
Intensity:
12 min AMRAP:
6 cal ski
6 burpee + 6 slam + 6 step up x 2
25/01/2024
Conditioning:
10 cal row
10 step overs
10 press ups
X 3
10 cal ski
10 lunges
10 Trx row
X 3
Resistance:
Deadlift + pulldown
Flye + pullover
Intensity:
45:15 x 3
Ladder
Slam
Box jump
Bike
01/02/2024
Conditioning:
16 cal row
12 step up
8 press up
4 cal bike
X 3
Resistance:
Deadlift + pulldown 10 x 3
Pullover + flye 10 x 3
Intensity:
2 min work 1 min rest
5 burpee
10 slam
20 skater
Max cal ski: 4/4/5/6
08/02/2024
Conditioning:
10-8-6-4-2
Cal bike + slam
Resistance:
Deadlift + row
Pulldown + press up
Flye + SA pull
Intensity:
30 sec ski + 30 sec ladder
30 sec ski + 30 sec ladder
30 sec ski + 30 sec ladder
X 3
15/02/2024
Conditioning:
12 cal row
10 step up
8 ladder
X 4
Resistance:
Deadlift + cable row 10 x 3
Press up + pulldown 10 x 3
Flye + straight arm pulldown 10 x 3
Intensity:
8 min ladder:
8 cal ski +
(4 burpee + 4 slam + 4 step up) x 2
07/03/2024
1000m row
100:100 slow:fast
Resistance:
Deadlift + pulldown 10 x 3
Cable chest press + TRX row 10 x 3
Straight arm pulldown + flye 10 x 3
Intensity:
3 min AMRAP + 1 min rest x 4
AMRAP 1: 6 cal bike + 12 snatch
AMRAP 2: cal ski + 12 step ups
14/03/2024
72 BIRTHDAY WORKOUT
12 cal ski
12 step up
12 deadlift
X 2
12 cal row
12 trx lunges
12 press ups
X 2
6 cal bike
6 slam
6 drop squat
X 4
6 burpee
6 snatch
6 box jump
X 4
04/04/2024
Conditioning:
20 cal row
16 step up
12 KB deadlift
8 cal ski
4 slams
X 2
Resistance:
Cable press + Trx row 10 x 2
Cable pull + flye 10 x 2
Intensity:
45 sec bike + 45 sec ladder + 30 sec rest
45 sec bike + 45 sec skaters + 30 sec rest
45 sec bike + 45 sec drop squats + 30 sec rest
X 2
02/05/2024
Conditioning:
10 cal row
10 KB deadlift
X 3
10 cal row
10 press up
X 3
Resistance:
Trx row + underhand pulldown 10 x 3
Straight arm pulldown + flye 10 x 3
Intensity:
2 min work 1 min rest x 4
10 burpee
10 cluster 1kg
Max cal ski: 5/4/4/6
09/05/2024
Conditioning:
20 cal row
10 step over
10 deadlift 25kg
X 3
Resistance:
Press up + underhand pulldown 10 x 3
Trx row + flye 10 x 3
Intensity:
30 sec ski + 30 sec ladder lateral + 30 sec rest
30 sec ski + 30 sec ladder forwards + 30 sec rest
30 sec ski + 30 sec ladder drop squat + 30 sec rest
X 2
18/05/2024
Conditioning:
5 cal bike
10 snatch
20 step up / lunge / skater
Resistance:
Cable press + Trx row 10 x 3
Press up + underhand pulldown 10 x 3
Flye + straight arm pulldown 10 x 3
Intensity:
12 min AMRAP:
12 cal row
4 burpee + 4 slam + 4 box jump x 3
20/06/2024
Conditioning:
10-8-6-4-2
Cal ski + barbell thruster
Resistance:
Deadlift 25kg 10 x 3
Cable press + Trx row 10 x 3
Press up + underhand pulldown 10 x 3
Flye + straight arm pulldown 10 x 3
Intensity:
10 cal row
8 snatch
6 burpee
4 cal bike
Rest 2 min
X 3
27/06/2024
5 cal bike
10 step up
20 skaters
X 3
Deadlift 25kg 10 x 3
Cable press + Trx row 10 x 3
Press up + underhand pulldown 10 x 3
Flye + straight arm pulldown 10 x 3
10 min AMRAP:
5 burpee
10 slam
150m ski
04/07/2024
500m ski + 1 walkout emom
DB Deadlift 10kg 10 x 3
Cable press + Trx row 10 x 3
Press up + underhand pulldown 10 x 3
Flye + straight arm pulldown 10 x 3
2:00 work 1:00 rest x 4
5 burpee
10 thruster
Max cal row
11/07/2024
20-16-12-8-4
Cal row + lunge
Cable press + press up 10 x 3
Trx row + underhand pulldown 10 x 3
4 min amrap 2 min rest x 3
4 cal bike
8 slam
12 step ups
18/07/2024
12 cal row
6 agility ladder
X 4
DB deadlift 10kg 10 x 3
Cable press + press up 10 x 3
Trx row + underhand pulldown 10 x 3
8 min ladder:
2-4-6-etc
Burpee step up + slam + bike
25/07/2024
5 cal bike
10 step up
X 3
5 cal ski
10 lunges
X 3
Resistance:
DB deadlift 10kg
Cable press + press up
Trx row + underhand pulldown 10kg
Intensity:
2 min work 1 min rest x 4
5 burpees
10 snatch
Max row in remaining time
01/08/2024
Conditioning:
20-16-12-8-4
Cal row + Trx lunges
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + shoulder press 10 x 3
Intensity:
10 minute circuit:
2 farmers carry
10 slams
2 farmers carry
10 burpees
08/08/2024
1000m row
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + Press up
Shoulder press + SA pulldown 10kg 10 x 3
Intensity:
6 cal ski
8 farmers carry
10 slams
X 4
15/08/2024
Conditioning:
10 cal row
5 cal bike
10 cal row
5 cal bike
10 cal row
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + Press up 10 x 3
Intensity:
8 min amrap
8 x ladder
8 x farmer walk
8 x burpee step up
21/08/2024
Conditioning:
20-16-12-8-4
Cal row + TRX lunge
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Press up + SA pulldown 10 x 3
Intensity:
10 min AMRAP
100m ski
10 step up
100m ski
10 thruster
100m ski
10 box jump
08/09/2024
Conditioning:
10 cal row
5 cal bike
20 cal row
5 cal bike
10 cal row
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + Press up 10 x 3
Shoulder press + SA pulldown 15kg 10 x 3
Intensity:
30 sec quick step + 30 sec burpee
30 sec quick step + 30 sec slam
X 3
12/09/2024
Warm up:
5 cal ski + 1 walkout x 5
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + TRX row
Shoulder press + SA pulldown
Pallof press 5kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpee
10 slam
10 step up
Row in remaining time
19/09/2024
Conditioning:
12 cal row + 12 snatch
12 cal row + 12 step up
X 3
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + TRX row 10 x 3
Shoulder press + SA pulldown 15kg 10 x 3
Pallof press 5kg 10 x 3
Intensity:
8 min amrap
8 x ladder
8 x burpee + clap
8 x farmer walk
03/10/2024
Conditioning:
5-4-3-2-1
Walkout
10-8-6-4-2
Step up
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + TRX row
Pallof press 10 x 3
Intensity;
2:00 on 1:00 off x 4
5 burpee
10 snatch
Max cal ski / row / ski / row in remaining time
10/10/2024
Conditioning:
1000m row:
5 x 100m intervals
Resistance:
DB deadlift 10kg + underhand pulldown 10kg 10 x 3
Cable press 5kg + TRX row
Pallof press 10 x 3
Intensity:
8 min amrap
8 cal ski +
4 burpee + 4 snatch + 4 step up X 2
17/10/2024
Resistance:
TRX squat to row
Press up
10 x 3
Underhand pulldown + farmers carry
SA pulldown + dead bugs
Palloff press
Intensity:
One min circuit x 2
Bike + Slam + TRX lunge + Ski
Rest x 2 min
24/10/2024
Gentle session post angiogram:
10 cal row + 5 stepping burpees
Squat to box + press up
Trx lunge + UH pull
Trx row + shoulder press
6 min amrap
3 cal bike + 12 step up
31/10/2024
Conditioning:
2-4-6-8-6-4-2
Cal ski + agility ladder
Resistance:
DB deadlift + press up 10 x 3
Trx lunge + UH pull 10 x 3
Trx row + SA pull 10 x 3
Resistance:
2 min on 1 min off x 3
10 snatch 1kg
10 step up
Max cal bike in remaining time
06/11/2024
Conditioning:
1000m row:
5 x 100m intervals
Resistance:
DB deadlift 10kg + UH pull 10 x 3
Cable press + TRX row 10 x 3
Shoulder press + SA pull 10 x 3
Intensity:
One min circuit x 2
Bike + Slam + TRX lunge + Ski
Rest x 2 min
28/11/2024
2-4-6-4-2
Cal ski + ladder
Resistance:
KB deadlift 16kg + UH pull 10 x 3
Cable press + TRX row 10 x 3
Shoulder press + SA pull 10 x 3
Intensity:
Two rounds:
12 cal row +
4 burpee + 4 slam + 4 jumps x 2
X 2