KATE WADDICOR
2021 WORKOUTS
05/01/2022
Resistance:
Single leg sit to stands 10 x 2
KB pulse squat + KB RDL 10 x 3
Flye + pullover + press up 10 x 2
Lateral raise + front raise + shoulder press 10 x 2
Intensity:
3 min work 2 min rest x 4 alternating:
10 DB snatch + thruster RHS
10 DB snatch + thruster LHS
10 crunches
Max burpees
Scores: 17 / 21
10 DB clean + press
10 DB lunges each leg
10 leg raises
Max drop squats
Scores: 17 / 23
12/01/2022
Resistance:
Split squats 10 x 2
Single RDL 10 x 2
5 pulse KB squats 4 x 3
Flyes 3kg + press ups 10 x 3
KB row 10 x 3
Conditioning:
15-12-9-6-3
Burpees + DB snatch (each)
15-12-9-6-3
DB clusters + DB lunges (each)
Intensity:
20:10 work : rest
x 12
Heisman / drop squats / mountain climbers
19/01/2021
Warm up:
3 walkouts
3 shoulder taps
3 step-throughs
x 3
Resistance:
Single leg RDL 10 x 2
Flyes + pullover 10 x 2
Front + lateral raises 10 x 2
Rear raises 10 x 2
Conditioning:
10 burpees
20 lunges
30 KB squats
10 burpees
20 lunges
30 press ups
10 burpees
20 lunges
30 KB row
10 burpees
20 lunges
30 DB clean + press
10 burpees
20 lunges
30 leg raises
Intensity:
45 sec heisman with drop call
30 sec skaters
15 sec squat jumps
60 sec rest
x 3
26/01/2022
Resistance:
Single leg sit to stand 10 x 3
Triple pulse KB squat + KB row 10 x 3
Wide press ups + tricep dips 10 x 3
Lateral to front raises 2kg 10 x 3
Reverse flyes 1kg 10 x 3
Intensity:
HIIT Circuit x 3
Cardio circuit x 1
HIIT circuit x 2
Cardio circuit x 2
HIIT circuit x 1
Cardio circuit x 3
HIIT Circuit:
10 burpees / 10 DB clusters / 10 DB lunges
Cardio Circuit:
30 sec run / 30 sec skaters / 30 sec drop squats
02/02/2022
Resistance:
Single leg sit to stand + KB RDL 10 x 2
Press ups + KB row 10 x 3
DB flyes + DB pullover 10 x 3
Lateral + front + rear raises 10 x 2
Conditioning:
20 DB snatch
10 burpees
20 DB lunges
10 burpees
20 DB thruster
x 4
Intensity:
Tabata: heisman + skaters
09/02/2022
Resistance:
KB single pulse squats + KB RDL 10 x 3
Wide kneeling press ups + KB row 10 x 3
Flyes 3kg + pullover 4kg 10 x 2
Shoulder press 3kg 10 x 3
Lateral raises 2kg + rear raises 1kg 10 x 3
Conditioning:
10 DB complex*
10 burpees
x 3
*complex: clean / lunge L+R / push press
Intensity:
30 sec heisman
20 sec skaters
10 sec squat jumps
30 sec rest
x 4
16/02/2022
Resistance:
Lateral stepping KB squat + KB RDL 10 x 3
Flyes + press ups 10 x 3
KB row + DB shoulder press 10 x 3
Lateral + rear raises 10 x 2
Conditioning:
20 DB clean & press
20 DB lunges
20 DB thrusters
20 DB snatch
5 burpee EMOM
Rest 1 min
x 3
Intensity:
30 sec heisman
20 sec skaters
10 sec squat jumps
30 sec rest
x 3
02/03/2022
Resistance:
KB lunge to squat 10 x 3
Paused RDL 10 x 3
Pec flyes + eccentric chest to floor press ups 10 x 3
Single KB row 10 x 3
Conditioning:
10-8-6-4-2
DB cluster + thruster + push press
Burpee
Box jump
Intensity:
45:30 work:rest x 4
Holding patterns: Heisman + ladder run
Calls: drop squat + squat hold
09/03/2022
Resistance:
Lateral stepping squat 16 x 3
Single RDL 10 x 2
Flyes 3kg + Pullover 4kg 10 x 3
Kneeling press ups 10 x 3
Single KB row 10 x 3
Conditioning:
45 sec step run + 45 sec DB clean & press + 30 sec rest
45 sec step run + 45 sec DB lunges + 30 sec rest
45 sec step run + 45 sec DB lunges + 30 sec rest
x 4
23/03/2022
Resistance:
KB squat to lunge 10 x 3
KB RDL 10kg 10 x 3
Flyes 2kg + kneeling press ups 10 x 3
Single KB row 8kg 10 x 3
Lateral raises 2kg + wide shoulder press 3kg
Conditioning:
10-8-6-4-2
Walkouts
Double Db snatch + thruster
Intensity:
Double tabata:
Ladder run on step + burpee jump
Lateral quickstep over step + Bench hops
30/03/2022
Resistance:
KB squat to lunge + RDL 10 x 3
Single KB row 8kg 10 x 3
Flyes 2kg + pullover 4kg + kneeling press ups 10 x 2
Rear raises 1kg + lateral raises 2kg + wide shoulder press 3kg 10 x 2
Conditioning:
40 quick steps
30 skaters
20 drop squats
10 box jumps
x 2
Intensity:
Triple tabata:
Ladder run + burpees
Lateral quick step + mountain climbers
Ladder run forwards&backwards + bench hops
06/04/2022
Resistance:
Narrow KB squat + wide KB squat + RDL 10 x 3
Eccentric press ups 8 x 3
Single KB row 10 x 3
Rear raise + lateral raise + shoulder press 10 x 3
Conditioning:
3 min work 2 min rest x 3
10 snatch + push press + lunges RHS
10 snatch + push press + lunges LHS
Max effort step run/mountain climbers/step run
Intensity:
45 sec work 15 sec rest
Holding pattern + coach calls
Loaded shuffle + burpee/jump call x 3
Ladder run on step + overhead squat hold call x 3
20/04/2022
Resistance:
KB squat to lunge 10 x 2
KB RDL 10 x 2
Eccentric press ups 8 x 3
Single KB row 10 x 3
Flye 3kg + pullover 4kg 10 x 2
Shoulder press 3kg 10 x 3
Conditioning:
40 quick steps
30 skaters
20 drop squats 10 sprint starters
x 2
Intensity:
Triple tabata:
Ladder run + burpees
Box jump + mountain climbers
Lateral quickstep over + plank jack to frog jump
27/04/2022
Resistance:
Narrow to wide squats 12kg 10 x 3
Single RDL 10 x 3
Eccentric press ups + flyes 3kg 10 x 3
Single KB row 10 x 3
Shoulder press 3/4kg 10 x 3
Conditioning:
30:15 / 30:10 / 30:05
Heisman drill
Burpee jump
Lateral quickstep over
Drop squat quarter turn
Sprint starter
Half Tabata:
Mountain climber + plank
(this is the best video I can find but it neglects the drive of knee to elbow across the body so don’t forget that please!)
04/05/2022
Resistance:
KB narrow to wide squat 10 x 3
Single RDL 10 x 3
Eccentric press up + pullover 4kg 10 x 3
Single KB row 10 x 3
Shoulder press 4kg 10 x 3
Conditioning:
30:15 30:10 30:05
Heisman drill
DB snatch
Drop squat quarter turn
DB thruster
Sprint starter
Intensity:
Coach calls 45:15 x 3
Step run + burpee call
Ladder run + overhead squat hold call
25/05/2022
Resistance:
Narrow to wide KB squat 10kg 10 x 3
Single leg RDL 4kg 10 x 2
Press ups 10 x 3
Flyes 3kg + Pullover 4kg 10 x 3
Single KB row 8kg 10 x 3
Shoulder press 3kg 10 x 3
Conditioning:
10-8-6-4-2
Burpee + Sprint starter (each)
Intensity:
30 sec coach calls: ladder run + freedom squat
15 sec max effort step run
30 sec rest
x 4
01/06/2022
Resistance:
Split squats 10 x 3
Eccentric KB RDL 12kg 10 x 3
Press ups 10 x 3 (ALL on toes!!!)
Flyes 3kg + Pullover 4kg 10 x 3
KB row 8kg 10 x 3
Shoulder press 3/4kg 10 x 3
Conditioning:
2:30 work 1 min rest x 3
10 DB clusters
10 DB lunges
10 DB snatches
Max effort burpee jump: 8/9/14
Intensity:
Triple tabata:
Step run + Ladder run + Mountain climbers
Plank active recovery
22/06/2022
Resistance:
KB narrow squat + wide squat + RDL 10 x 3
Press ups + leg raises 10 x 3
Flyes + pullovers 10 x 3
Single KB row 10 x 3
Conditioning:
10-8-6-4-2
Snatch + push press + lunge RHS
Snatch + push press + lunge LHS
Intensity:
30:15 30:10 30:05
Heisman
Drop squat quarter turn
Ladder run
Burpee + jump
Mountain climbers
01/07/2022
Resistance:
KB wide squat + RDL 8kg 10 x 3
Press up + Flyes 3kg 10 x 3
Single KB row 8kg 10 x 3
Lateral raises 2kg + Rear raises 1kg 10 x 3
Conditioning:
5 DB lunge complex
10 burpees
10 drop squat + turn
x 5
Intensity:
45:15 x 3
Ladder run + squat hold call
Mountain climber + jump call
Step run + burpee call
06/07/2022
Resistance:
KB lateral stepping squat 10 x 3
Single RDL 3kg 10 x 3
Press up + flye 3kg + pullover 4kg 10 x 3
Single arm row 8kg 10 x 3
Conditioning:
10-8-6-4-2
Snatch + thruster + lunge RHS
Snatch + thruster + lunge LHS
Intensity:
Double tabata:
Step run + drop squat turn
Skaters + burpee box jump
20/07/2022
Resistance:
KB squat 8kg 10 x 3
Single RDL 4kg 10 x 3
Press up + flye 3kg + pullover 4kg 10 x 3
Single KB row 8kg 10 x 3
Lateral rasie 2kg + Shoulder press 3kg 10 x 3
Conditioning:
10 snatch + O/H lunge RHS
5 burpee + jump
10 snatch + O/H lunge LHS
5 burpee + jump
x 3
Intensity:
30:10 30:05 30:00 work:rest
Heisman
Drop squat + turn
Ladder run
Mountain climber
05/08/2022
Resistance:
Paused KB squats + RDL 10 x 3
Split squats 10 x 3
DB flye + DB neutral press 10 x 3
Single KB row 10 x 3
Lateral + rear raise 10 x 3
Intensity:
2 min work 30 sec rest x 6
10 burpees
10 DB push press
10 DB alternating snatch
Max effort kicker
Kickers: A. Heisman / B. ladder run / C. mountain climbers
10/08/2022
Resistance:
Paused 10kg KB squat + RDL 10 x 3
Split squat 10 x 3
Flye 3kg + Neutral chest press 4kg 10 x 3
Single KB row 8kg 10 x 3
Lateral raise 2kg + Rear raise 2kg + Shoulder press 3kg 10 x 3
Intensity:
45:15 x 3
Burpees: 16/18/19
Clusters 3kg: 10/11/12
DB lunges: 21/30/35
Box jumps: 25/26/30
Rest 1 min
17/08/2022
Resistance:
KB lateral stepping squat + RDL 8kg 10 x 3
Flye 3kg + pullover 4kg 10 x 3
Lateral + rear raise 2kg 10 x 3
Conditioning:
With 4kg DB:
5 walkout
10 thruster
15 row
20 snatch
X 3
Intensity:
Quadruple tabata 20:10 x 4
Speed focus: step run and ladder run
Power - burpee and box jump
Strength - step lunge high knee and press up
Agility - heisman and shuffle drop
30/08/2022
Resistance:
Lateral paused stepping squat + RDL 8kg 10 x 3
Press up + flye 3kg 10 x 3
Single row 8kg + rear raise 2kg 10 x 3
Conditioning:
10-8-6-4-2 drop squat
2-4-6-8-10 cluster
Rest 60 sec
10-8-6-4-2 cluster
2-4-6-8-10 drop squat
Intensity:
3 min work 2 min rest x 3
10 snatch + push press + overhead lunge each side
Max burpee box jump
Scores: 6/8/10 burpee box jumps
21/09/2022
Resistance:
Squat to target + RDL 6kg 10 x 3
Single chest press 6kg 10 x 3
Flyes 3kg + pullover 4kg 10 x 3
Single row 6kg 10 x 3
Intensity:
45 sec heisman on step + 45 sec DB lunges + 30 sec rest
45 sec heisman on step 45 sec DB cluster + 30 sec rest
45 sec heisman on step + 45 sec DB snatch + 30 sec rest
X 2
05/10/2022
Resistance:
Split squats
Flyes and press ups
Lateral and shoulder press
Bicep curls
Kick backs
Intensity:
6 min ladder up
3-6-9-double snatch + thruster + walkout
Score: 9+25
Rest 3 min
6 min ladder down
Score: completed with 15 sec spare!
19/10/2022
Conditioning:
16-12-8-4
Cal bike + step up each leg
Resistance:
Deadlift 25kg 10 x 3
Press up + Trx 10 x 3
Shoulder press 8kg 10 x 3
Biceps 10kg + tricep dips 10 x 3
Intensity:
12 min ladder
6 cal ski
6 slam
3-6-9-12-burpee jump over
Score: 15+1
26/10/2022
Warm up:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 25kg 10 x 3
Bench press 15kg + TRX row 10 x 3
Flyes 2.5kg + Pullover 5kg 10 x 3
Rear raise 2.5kg + Shoulder press 8kg 10 x 3
Intensity:
45:15 x 3
Lunge + press / Box jumps / Lateral shuffle / Bike cals
02/11/2022
Warm up:
1000m row 5 x 100m intervas
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg + Chest press 5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Lateral raise 2.5kg + Shoulder press 8kg 10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 slams
20 step ups
Max cal ski: 9/9/11
09/11/2022
Warm up:
250 m row + 5 walkouts x 4
Resistance:
Deadlifts 25kg + Press up + Bicep curls 10kg
10 x 3
Squats 12kg + TRX row + Tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal ski
8 DB snatch
10 DB step ups
2+6 / 2+6 / 2+14
16/11/2022
Conditioning:
250m ski
20 skaters
15 drop squats
10 broad jumps
x 2
Resistance:
KB squat + RDL 12kg 10 x 2
Deadlifts 25kg 10 x 3
Chest press 5kg + Flyes 2.5kg 10 x 3
TRX row + Shoulder press 10kg 10 x 3
Intensity:
6 cal bike
8 DB snatch 5kg
10 burpees
8 DB snatch 5kg
6 cal bike
Rest 60 sec
Times: 3:33 / 3:36 / 3:15
23/11/2022
Conditioning:
6 walkouts + 12 cal row X 3
Resistance:
Deadlift 25kg 10 x 3
Weighted lunges 10kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec slams + 30 sec rest
45 sec ski + 45 sec step ups + 30 sec rest
X 3
30/11/2022
Conditioning:
10 cal row + 10 KB squat + 10 KB RDL x 3
Resistance:
Deadlift 25kg + press up 10 x 3
TRX row + shoulder press 10kg 10 x 3
Bicep curls 10kg + triceps dips 10 x 3
Intensity:
12 cal ski
10 alternating DB snatch
8 cal bike
6 burpee box jumps
Rest 2 min
Times: 4:41 / 4:12 / 4:02
07/12/2022
Conditioning:
6 walkouts + 12 cal row x 3
Resistance:
Deadlift 25kg 10 x 3
Stepping lunge 10kg 10 x 2
Flye 2.5kg + chest press 5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Intensity:
3 min work 1:30 rest x 3
10 burpees
10 clean and press 5kg
20 snatch 5kg
Max cal ski: 8/9/13
14/12/2022
Conditioning:
5 walkouts 10 lunges 20 skaters x 3
Resistance:
Squat + rdl 12kg 19 x 3
Deadlift 25kg + press up 10 x 3
Trx + shoulder press 10kg 10 x 3
Intensity:
6 min AMRAP
6 cal ski
6 thruster
3-6-9-burpee jump
2 min rest
6 min AMRAP
6 cal bike
6 snatch
3-6-9-burpee jump
21/12/2022
Conditioning:
10 cal row + 15 drop squats + 20 skaters x 3
Resistance:
Deadlift 25kg 10 x 3
Box squat 10kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Pullover 5kg + Trx row 10 x 3
Lateral + rear raise 1.25kg 10 x 3
Intensity:
250m ski
12 burpee
12 DB clean + press 5kg
12 DB step ups
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
11/01/2023
Conditioning:
30 skaters + 20 plank taps + 10 cal row
X 3
Resistance:
KB squat + RDL 10 x 3
Deadlifts 25kg 10 x 3
Flyes 2.5kg + Chest press 5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Lateral raise 2.5kg + Shoulder press 8kg 10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Cal bike + slam + box jumps
18/01/2023
Resistance:
Lateral KB squat + RDL 10 x 2
Deadlifts 25kg 10 x 3
Split squats 10 x 3
Chest press 5kg + TRX row 10 x 3
Flye 2.5kg + pullover 5kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Intensity:
Three rounds for time:
12 cal row
10 DB snatch 5kg
8 cal ski
6 burpee box jumps
Rest 1:30
Times: 3:44 / 3:33 / 3:24
25/01/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Lateral squat + RDL 12kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 2
Pullover 5kg + TRX row 10 x 2
Press up + bicep curls 10kg 10 x 2
Bent over row 15kg + Tricep dips 10 x 2
Intensity:
45 sec bike + 45 sec DB snatch + 30 sec rest
45 sec bike + 45 sec plate heisman + 30 sec rest
45 sec bike + 45 sec plate ladder run + 30 sec rest
X 3
01/02/2023
500m row warm up
Resistance:
Deadlift 20kg 20 x 3
Cable row + chest press 5kg 10 x 3
Pulldown + shoulder press 10kg 10 x 3
Flye 2.5kg + pullover 5kg 10 x 3
Intenisty:
50:10 x 3
Burpee
DB step ups
DB thruster
Ski
08/02/2023
Conditioning:
9-6-3 cal bike + lunge
Resistance:
Deadlift 25kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Sa row 10kg 10 x 3
Shoulder press 10kg + pull-down 15kg 10 x 3
Intensity:
3 min work 1:30 rest
10 burpee
10 Clean + press 2.5kg
20 snatch 5kg
Max cal ski: 7/8/13
15/02/2023
Conditioning:
5 Walkouts + 10 lunges x 3
Resistance:
Squat 15kg 10 x 3
Single (kickstand) RDL 8kg 10 x 3
Press up + cable row 10kg 10 x 3
Pull-down 15kg + crunches (not again!) 10 x 3
Intensity:
4 min AMRAP 1 min rest x 3
AMRAP 1:
8 cal bike + 8 slams
Scores: 2+3 / 1+11
AMRAP 2:
8 cal ski + 8 DB step up
Scores: 2+10 / 3+0
22/02/2023
Conditioning:
Row 1000m : 5 x 100m intervals
Resistance:
Squat 17.5kg 10 x 3
RDL 20kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Row 12kg + dips 10 x 3
Intensity:
45 sec ski + 45 sec step ups + 30 sec rest
45 sec ski + 45 sec thrusters + 30 sec rest
45 sec ski + 45 sec box jumps + 30 sec rest
X 3
01/03/2023
Warm up:
10 cal Ski + 5 burpee x 3
Resistance:
Deadlift 20kg + chest press 5kg 10 x 3
Squat 10kg + row 10 x 3
Pull-down (wide grip) 10 x 3
Biceps 10kg + tricep extension 10 x 3
Triple tabata:
Heisman + snatch
Step up knee drive + clean & press
Lateral ladder run + thruster
08/03/2023
10 cal row
10 DB step over
10 lateral thruster
X 3
Resistance:
Deadlift 25kg 10 x 3
Cable flye + chest press 5kg 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Biceps 10kg + tricep extension 15kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 50 cal!!!
15/03/2023
Conditioning:
10 cal row
10 rdl to knee drive
10 lateral thruster
X 3
Resistance:
Deadlift 25kg 10 x 3
Cable flye + press up 10 x 3
Single cable row 15kg 10 x 3
Pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
10 min AMRAP
5 cal bike sprint
10 step overs
20 snatches
Score: 5+4
22/03/2023
Warm up:
5 cal bike + 10 RDL knee drive + 10 lateral thrusters x 3
Resistance:
Deadlift 25kg 10 x 3
Cable flye + chest press 5kg 10 x 3
Rear raise 2.5kg + row 15kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
12 min AMRAP:
12 cal ski
4 burpee + 4 DB c&p + 4 DB step up x 3
Score: 2+13
19/04/2023
45:15 x 3
Row / Skater / Walkout
Resistance:
Goblet squat + RDL 10 x 2
Deadlifts 25kg 10 x 3
TRX row + press up 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Intensity:
12 min ladder: 4-8-12 etc
Cal ski + Burpee step over
26/04/2023
Conditioning:
2 rounds:
4 walkouts
8 lateral thruster
12 cal row
Resistance:
Deadlift 25kg + straight arm pull-down 20kg 10 x 3
Single arm cable row 15kg 10 x 3
Chest press 5kg + pull-down 20kg 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min amrap
200m ski
5 burpees + 10 step ups
200m ski
5 box jump + 10 snatch
03/05/2023
Conditioning:
600m ski + 2 walkout emom
Resistance:
Deadlift + straight arm pull-down 10 x 3
Split squats 10 x 3
Cable row + press ups 10 x 3
Pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
Triple tabata:
Slam + drop squat
Heisman + plate jump
Ladder run + burpee
10/05/2023
Conditioning:
20-16-12-8-4
Cal row + DB step ups
Resistance:
Deadlift 10 x 3
Trx row + press ups 10 x 3
Flye + straight arm pull-down 10 x 3
Pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
10 min AMRAP:
5 burpee
10 clean and press
150m ski
Score: 5+5
17/05/2023
250m row
20 skaters
10 drop squat
5 walkout
X 2
Resistance:
Squat 15kg + rdl 16kg 10 x 3
Chest press 5kg + row 10 x 3
Flye + straight arm pull-down 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Intensity:
3 min work 1 min rest
10 burpee jump
10 step ups
10 snatches
Max cal ski: 8/10/12
30/05/2023
15 cal row
10 lateral thruster
5 walkout
X 2
Resistance:
Deadlift 25kg 10 x 3
Tapping lunge 10kg 10 x 3
SA pull-down + Trx row 10 x 3
Flye + chest press 5kg 10 x 3
Narrow pull-down + shoulder press 10kg 10 x 3
Intensity:
45 sec ski + 45 sec heisman + 30 sec rest
45 sec ski + 45 sec lateral run + 30 sec rest
45 sec ski + 45 sec drop squat + 30 sec rest
X 2
14/06/2023
Conditioning:
5 walkouts
10 cal ski
20 tapping lunges
X 2
Resistance:
KB squat + RDL 10 x 3
Deadlifts 25kg 10 x 3
Chest press 5kg + cable row 15kg 10 x 3
Pull-down 20kg + shoulder press 10kg
Intensity:
12 min AMRAP
6 cal bike
12 DB step over
24 skaters
Score: 4+4
28/06/2023
1000m row: 5 x 100m intervals
Resistance:
Deadlifts 25kg 8 x 3
Single sit to stand 10 x 3
Chest press 5kg + pull-down 20kg 10 x 3
Trx row + shoulder press 10kg 10 x 3
Intensity:
45:15 x 3
Burpee box over: 7/8/9
Cluster: 8/9/10
Skater: 37/40/41
Ski: 6/7/8
05/07/2023
10 cal row
10 step overs
10 press ups
X 3
Deadlift 25kg 10 x 3
Row 15kg + shoulder press 10kg 10 x 3
Pull-down 22kg + crunches 10 x 3
Biceps 8kg + triceps 15kg 10 x 3
10 min AMRAP:
5 burpees + 10 slams
150m ski
5 box jump + 10 step ups
150m ski
11/07/2023
45 sec bike + 45 sec walkouts + 30 sec rest
45 sec bike + 45 sec skaters + 30 sec rest
45 sec bike + 45 sec drop squats + 30 sec rest
X 2
Resistance:
Squat 16kg + RDL 12kg 10 x 3
Single sit to stand 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
TRX + pull-down 20kg 10 x 3
Intensity:
4 min AMRAP 1 min rest x 3
6 cal ski + 8 burpee + 10 snatch
Scores: 2+4 / 2+5 / 2+13
02/08/2023
Warm up:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 16kg KB 10 x 3
Split squat 10 x 3
Flye 2.5kg + SA pull-down 20kg 10 x 3
Chest press 5kg + pull-down 20kg 10 x 3
TRX Row + shoulder press 8kg 10 x 3
Intensity:
12 min AMRAP:
8 cal bike +
4 burpee + 4 slam + 4 DB step up x 3
09/08/2023
Warm up:
10 cal row
10 lateral squat
10 step up
X 2
Resistance:
Deadlift 25kg 10 x 3
Single sit to stand 10 x 3
Press up + cable pull-down 15kg 10 x 3
Shoulder press 8kg + cable row 15kg 10 x 3
Flye 2.5kg + SA pull 20kg + lateral raise 2.5kg 10 x 3
Intensity:
45:15 x 2
Ski
Lateral agility
Slam
Forwards agility
Burpee box jump over
16/08/2023
Warm up:
10 cal ski
10 lateral squat
10 lunge to high knee
X 2
Resistance:
Deadlift 25kg 10 x 3
Single sit to stand 10 x 3
Flye 2.5kg + press up 10 x 3
Rear raise 2.5kg + TRX row 10 x 3
Pull-down 20kg + shoulder press 10kg 10 x 3
Triple tabata:
Lateral agility + slam
Forwards agility + jump
Drop squat agility + burpee
23/08/2023
Warm up:
10 cal row + 5 walkouts
X 3
Resistance:
Deadlift 25kg 10 x 3
Tapping lunge 15kg 10 x 2
Chest press 5kg + pull-down 20kg 10 x 3
Shoulder press 10kg + TRX row 10 x 3
Intensity:
12 min obstacle course:
Agility ladder + Step up and overs + weight to high box + burpees
30/08/2023
500m row warm up
KB lateral squats 8kg + KB RDL 12kg 10 x 3
Deadlifts 25kg + TRX 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Rear raise 2.5kg + pull-down 20kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
30 cal ski
30 slams
30 high step ups
2 x Agility ladder EMOM
06/09/2023
Warm up:
5 walkouts
10 snatch
20 skaters
X 2
Resistance:
Deadlifts 25kg 10 x 3
Press up + Trx 10 x 3
Pull-down 25kg 10 x 3 PB
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Bicep curls 10kg + tricep extension 20kg 10 x 3
Intensity
12 min ladder:
4-8-12-etc reps of:
Cal ski + DB clean and press 5kg + DB step up 5kg
Score: 16
20/09/2023
Conditioning:
10-8-6-4-2
Cal row + burpee
Resistance:
Deadlift 25kg 10 x 3
Chest press 5kg + pull-down 20kg 10 x 3
Shoulder press 10kg + Trx row 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
45:15 x 3
Ski + Agility + Slam + Agility + Plank
27/09/2023
5 walkouts
10 cal row
X 3
Resistance:
Goblet squat 12kg + RDL 12kg + glute bridges 10 x 3
Press up + TRX row 10 x 3
Shoulder press 10kg + narrow pull-down 22kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg + rear raise 2.5kg 10 x 3
Intensity:
12 min AMRAP:
12 cal ski +
2 agility + 4 slam + 8 burpee x 2
18/10/2023
600m ski + 2 walkout EMOM
Resistance:
Deadlift 25kg 10 x 3
Bench press 15kg + row 15kg 10 x 3
DB Shoulder press 5kg + pull-down 20kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
30:15 x 3
Agility + BIG box jumps
Heismann + burpee
Agility + lunge to high knee
25/10/2023
Warm up:
10-8-6-4-2
Burpee + Slam
Resistance:
Deadlift 25kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Rear raise 2.5kg + row 20kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
SA pull 20kg + pull-down 25kg (!!) 10 x 3
Intensity:
8 min ladder: 4-8-12-etc of
Cal ski + cluster
Score: 16 !!!
08/11/2023
Warm up:
5 walkout + 10 Lateral thruster x 3
Resistance:
Deadlift 25kg 10 x 3
Split squat 10 x 2
Press up + Trx 10 x 3
Shoulder press 10kg + pull-down 25kg 10 x 3
Trx single tucks + rainbow slam 10 x 3
Intensity:
4 min amrap 1 min rest x 2
6 cal ski
8 box jump over
10 snatch
Score: 2+0 / 2+0
15/11/2023
Resistance:
KB squat + RDL 12kg 10 x 3
Lunge 10kg 10 x 3
Bench press 17.5kg + cable row 17kg 10 x 3
Shoulder press 10kg + pull-down 25kg 10 x 3
Trx single tucks + rainbow slam 10 x 3
Intensity:
30 cal ski
20 snatch across body each arm
10 box jumps
2 Agility ladder EMOM
22/11/2023
Warm up:
10 lateral thruster
10 lunge to high knee
10 drop squat
X 2
Resistance:
Deadlift 25kg 10 x 3
Split squat 8kg 10 x 3
Chest press + pull-down
Shoulder press 10kg + cable row 22kg 10 x 3
Single tucks x 16 + rainbow slam x 10
Intensity:
8 min ladder
6 cal bike
12 cross body snatch
3-6-9 burpee box jump over
Score: 6+21
29/11/2023
Conditioning:
600m ski + 3 burpee EMOM
Resistance:
Deadlift 25kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Row 22kg + shoulder press 10kg 10 x 3
Pulldown 25kg 10 x 3
Lateral 2.5kg + rear raise 1.25kg 10 x 3
TRX tuck + slam x 3
Agility:
30:15 x 3
Cluster 5kg / lateral ladder / box jump (BIG!!) / forwards ladder
06/12/2023
Warm up:
10-8-6-4-2
Row cal + snatch 5kg
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
TRX Row + shoulder press 10kg 10 x 3
Flye 2.5kg + Lateral 2.5kg 10 x 3
Biceps + triceps 10 x 3
TRX tuck + slam x 3
Intensity:
20:10 x 8
Heisman / Jump / lateral shuffle / Broad jump
X 2
13/12/2025
Warm up:
1000m row
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
DB shoulder press 5kg + pulldown 25kg 10 x 3
Flye 2.5kg + Lateral 2.5kg 10 x 3
TRX tuck 16 x 3
Intensity:
Ski - burpee - jump - slam 8kg
200-10-10-10
200-8-8-8
200-6-6-6
200-4-4-4
200-2-2-2
20/12/2023
10-8-6-4-2 cal ski
5-4-3-2-1 walk out
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
DB shoulder press + Row 10 x 3
TRX tuck + slam x 3
Intensity:
2 min work 1 min rest
5 burpee box jump
10 alt DB snatch
Max cal bike: 4.3 / 6.2 / 8.7
03/01/2024
Warm up:
10 cal row
8 step up
6 snatch
4 burpee
X 2
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + TRX row 10 x 3
Flye 2.5kg + SA pull 20kg 10 x 3
Lateral 2.5kg + rear raise 1.25kg 10 x 3
Intensity:
20 cal ski
20 DB cluster
20 box jumps
+ 2 agility ladder emom
10/01/2024
Warm up:
6 cal ski
6 x agility ladder
X 3
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Press up + TRX row 10 x 3
Flye 2.5kg + lateral raise 2,5kg 10 x 3
TRX tucks + rainbow slam 10 x 3
Intensity:
8 min amrap:
8 cal bike
4 burpee + 4 DB clean and press + 4 DB step ups x 2
Score: 2+6
17/01/2024
500m row
Resistance:
Deadlift 25kg 10 x 3
Lunges 15kg 10 x 2
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + cable row 20kg 10 x 3
Cable flye 6kg + lateral raise 2.5kg 10 x 3
Trx tucks + rainbow slams 10 x 3
Intensity:
30 sec ski + 30 sec DB cluster + 30 sec rest
30 sec ski + 30 sec box jump + 30 sec rest
X 4
24/01/2024
5 cal bike + 10 plate snatch x 2
Resistance:
Deadlift 25kg 10 x 3
Lunges 15kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
DB shoulder press 5kg + pulldown 10 x 3
Cable flye 6kg + lateral raise 2.5kg 10 x 3
Intensity:
45:15 x 3
Ladder + Jump + Skater + Ski
31/01/2024
Warm up:
12 cal row
6 agility ladder
X 3
Resistance:
Squat + rdl 12kg 10 x 3
Bench 17.5kg + Trx row 10 x 3
Shoulder press 10kg + narrow pulldown 22kg 10 x 3
Cable flye 5kg + lateral raise 2.5kg 10 x 3
Intensity:
2 min work 1 min rest
10 burpee
10 slam
20 skater
Max cal ski: 6/5/7/9
14/02/2024
Conditioning:
12 cal row
10 step ups
8 agility ladder
X 2
Resistance:
Deadlifts 25kg
Bench press 15kg + TRX row
Shoulder press 10kg + pulldown 20kg
Flye 2.5kg + SA pulldown 15kg
Overhead leg raises + rainbow slam 10 x 3
Intensity:
8 min AMRAP:
8 cal ski
4 burpee + 4 snatch + 4 jump x 2
21/02/2024
Warm up:
5 cal bike + 10 cluster X 2
Resistance:
Deadlift 25kg 10 x 3
Lunges 15kg 10 x 3
Chest press 7.5kg + pulldown 20kg 10 x 3
Shoulder press 10kg + TRX row 10 x 3
Biceps 5kg + triceps 20kg 10 x 3
Leg raises + rainbow slam 10 x 3
Intensity:
30 sec ski + 30 sec lateral agility + 30 sec rest
30 sec ski + 30 sec forwards agility + 30 sec rest
30 sec ski + 30 sec drop squat agility + 30 sec rest
30 sec ski + 30 sec hopping agility + 30 sec rest
X 2
28/02/2024
Warm up:
5 walkout
10 cal ski
X 2
Resistance:
Deadlift 25kg 10 x 3
Lunges 10kg 10 x 3
Cheat press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + row 22kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Biceps 8kg + triceps 22kg 10 x 3
Intensity:
12 cal row
10 burpees
8 thruster 5kg
6 cal bike
4:12 / 3:59 / 3:16
06/03/2024
Conditioning:
5 DB lunge complex
10 burpee
X 3
Resistance:
Squat 15kg + RDL 12kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
Pulldown 25kg + shoulder press 10kg 10 x 3
Cable flye 5kg + rear raise 2.5kg 10 x 3
SA pull 20kg + lateral raise 2.5kg 10 x 3
Intensity:
3 min AMRAP 1 min rest x 4
AMRAP 1: 6 cal row + 12 snatch
2+3 / 2+1
AMRAP 2: 6 cal ski + 6 DB step up
2+0 / 2+4
14/03/2024
Resistance:
Deadlift 25kg 10 x 3
Bench press 17.5kg + cable row 20kg 10 x 3
Shoulder press 10kg + pulldown 22kg 10 x 3
Cable flye 5kg + rear raise 2.5kg 10 x 3
SA pull 20kg + lateral raise 2.5kg 10 x 3
Intensity:
One minute max efforts:
Row cals: 9/9/10
Burpee box jump: 6/7/6
DB cluster: 13/13/12
Bike cals: 4/4/4
17/04/2024
Warm up:
12 cal row
6 agility ladder
X 2
Resistance:
Deadlift 30kg 10 x 3
Lunges 15kg 10 x 2
Bench press 17.5kg + cable row 20kg 10 x 3
Shoulder press 10kg + pulldown 25kg 10 x 3
Trx tucks + rainbow slam 10 x 3
Intensity:
30 sec ski + 30 sec burpee/box jump + 30 sec rest
30 sec ski + 30 sec slam + 30 sec rest
X 3
26/04/2024
Warm up:
5 walkouts
10 cal ski
X 2
Resistance:
Deadlift 30kg 10 x 3
Bench press 17.5kg + cable row 20kg 10 x 3
Shoulder press 10kg + pulldown 25kg 10 x 3
Flye + SA pull + lateral raises
Biceps + triceps
Trx tucks + rainbow slam 10 x 3
Intensity:
8 minute AMRAP:
4 cal bike
8 cluster
12 snatch
01/05/2024
Warm up:
Row 600m
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + Trx row 10 x 3
Flye 2.5kg + SA pull 20kg + lateral raises 2.5kg 10 x 3
Trx tucks + rainbow slam 10 x 3
Intensity:
2 min work 1 min rest x 4
10 DB thruster
20 DB snatch
Max ski: 7/8/9/9
08/05/2024
Conditioning:
800m ski + 2 walkout emom
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + cable row 25kg 10 x 3
SA pull 20kg + rear raise 2.5kg 10 x 3
Trx tucks + rainbow slam 3kg 10 x 3
Intensity:
12 min AMRAP
12 cal row +
4 squat clean + 4 push press + 4 step up x 3
15/05/2024
Conditioning:
30-20-10
Cal row + step up
Resistance:
Deadlift 30kg 10 x 3
Bench 17.5kg + row 25kg 10 x 3
Shoulder press 10kg + pulldown 25kg 10 x 3
Flye 2.5kg + SA pulldown 20kg 10 x 3
Trx tuck + rainbow slam 3kg 10 x 3
Intensity:
30 sec bike + 30 sec alternating snatch + 30 sec rest
30 sec bike + 30 sec thruster + 30 sec rest
23/05/024
Warm up:
1000m row
100:100 x 5
Resistance:
Deadlift 30kg 10 x 3
Split squat 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + row 25kg 10 x 3
Trx tuck + rainbow slam 5kg 10 x 3
Intensity:
10 min AMRAP:
150m ski
5 burpee + 10 snatch 5kg
150m ski
5 squat clean + 10 push press 5kg
Score: 3+100m
29/05/2024
Warm up:
10–8-6-4-2
Burpee + plate snatch + step up
Resistance:
Deadlift 30kg 10 x 3
Bench press 17.5kg + cable row 25kg 10 x 3
Shoulder press 10kg + narrow pull 25kg 10 x 3
Chest press 7.5kg + wide pull 25kg 10 x 3
TRX tuck + rainbow slam 10 x 3
Intensity:
One min max efforts:
Row cal: 10/11/11
DB hang clean: 12/13/14
Thruster: 13/19/20
Ski cal: 8/8/10
Rest
19/06/2024
Conditioning:
12 cal row
6 ladder
X 2
Resistance:
Deadlift 30kg 10 x 3
Bench press 17.5kg + cable row 25kg 10 x 3
Shoulder press 10kg + narrow pull 25kg 10 x 3
Chest press 7.5kg + wide pull 25kg 10 x 3
TRX tuck + rainbow slam 10 x 3
Intensity:
10 min AMRAP:
150m ski
5 burpee + 10 step up
150m ski
5 box jumps + 10 snatch
26/06/2024
Warm up:
10-8-6-4-2
Cal ski + lunge 8kg
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + wide pull 25kg 10 x 3
Shoulder press 10kg + TRX row 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Rear raise 2.5kg + SA pulldown 25kg 10 x 3
Intensity:
12 cal row
10 snatch
8 burpee
6 cal bike
Rest 1:30
3:35 / 3:26 / 2:47
03/07/2024
Warm up:
600m ski + 2 walkout emom
Resistance:
Deadlifts 30kg 10 x 3
Lunges 15kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kh + trx row 10 x 3
Lateral 2.5kg + rear raise 2.5kg 10 x 3
Trx tucks + rainbow slams 5kg 10 x 3
Intensity:
1:30 work 45 rest x 5
5 burpee
10 snatch
Max cal row: 6/7/8/9/11
10/07/2024
Warm up:
5 cal bike
10 snatch
20 skaters
X 2
Resistance:
DB deadlifts 12.5kg 10 x 3
Lunges 15kg 10 x 2
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + trx row 10 x 3
Flye + lateral 2.5kg 10 x 3
Woodchop 7kg + plank taps 10 x 3
Intensity:
8 min AMRAP
8 cal ski
4 burpee box jump + 4 cluster x 2
Score: 2+12
17/07/2024
Warm up:
5 cal bike + 5 walkout x 2
Resistance:
DB deadlifts 12.5kg 10 x 3
Lunges 15kg 10 x 2
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + trx row 10 x 3
Flye + lateral 2.5kg 10 x 3
Woodchop 7kg + plank taps 10 x 3
Intensity:
10 min AMRAP:
5 burpee + 10 snatch
150m ski
5 box jumps + 10 snatch
150m ski
24/07/2024
Resistance:
Deadlift 25kg 10 x 3
Split squat 10 x 3
Press up + Trx row 10 x 3
Shoulder press 10kg + narrow pull 25kg 10 x 3
Cable flye 5kg + lateral raise 2.5kg 10 x 3
TRX tuck + Woodchop 7kg 10 x 3
Intensity:
Triple tabata:
Tabata 1: Thruster + ladder (lateral)
Tabata 2: Snatch + heisman
Tabata 3: Squat clean+ ladder (forwards)
31/07/2024
Warm up:
5 cal bike
15 KB swings 8-12kg
X 3
Resistance:
Squat to box 20kg 10 x 3
Eccentric RDL 20kg 10 x 3
Press up + Trx row 10 x 3
Shoulder press 10kg + narrow pull 25kg 10 x 3
Cable flye 5kg + lateral raise 2.5kg 10 x 3
TRX tuck + Woodchop 7kg 10 x 3
Intensity:
30 sec ski + 30 sec sprint starter RHS + 30 sec rest
30 sec ski + 30 sec sprint starter LHS + 30 sec rest
30 sec ski + 30 sec broad jump 180 turn + 30 sec rest
X 2
07/08/2024
Warm up:
10 cal row
10 Lunge to high knee each leg
X 3
Resistance:
Squat to box 20kg 10 x 3
Eccentric RDL 20kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + row 20kg 10 x 3
Woodchop 7kg 10 x 3
Intensity:
12 min AMRAP:
6 cal bike
12 swings
6 burpee box jump
12 lateral leaps
14/08/2024
Warm up:
10 lateral squat
15 KB swing 8kg
X 2
Resistance:
Deadlift 25kg 10 x 3
Step up high knee drive 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Shoulder press 10kg + row 22kg 10 x 3
Trx + rainbow slam 5kg 10 x 3
Intensity:
45 sec max effort 15 sec rest:
Burpee box jump: 6/7/9
Lateral leap: 31/30/35
Broad jump 180 turn: 10/11/13
Ski: 7/7/8
06/09/20234
Warm up:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Squat to target 20kg + RDL 20kg 10 x 3
Shoulder press 10kg + row 22kg 10 x 3
Trx + rainbow slam 5kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpee box jump
10 thruster
10 step up
Max cal row: 8/10/11
10/09/2024
Warm up:
5 cal bike
10 KB swings
X 3
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Squat to target 20kg + RDL 20kg 10 x 3
Shoulder press 10kg + row 22kg 10 x 3
Trx + rainbow slam 5kg 10 x 3
Intensity:
Triple Tabata (20:10 x 8)
Power + speed:
Thruster + lateral agility ladder
Box jump + heisman drill
Lateral leap + forwards agility ladder
18/09/2024
Warm up:
600m row 100:100 x 3
Resistance:
Deadlift 25kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
Squat to target 20kg + RDL 20kg 10 x 3
DB shoulder press 5kg + pulldown 25kg 10 x 3
Woodchops 10kg 10 x 3
Intensity:
8 min AMRAP:
8 cal ski +
4 burpee + 4 snatch 7.5kg + 4 box jump x 2
Score: 2+28
23/10/2024
Warm up:
600m ski + 3 burpee EMOM
Resistance:
Deadlift 25kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
DB step up 2.5kg 10 x 3
Shoulder press 10kg + row 25kg 10 x 3
Woodchops 10kg 10 x 3
Intensity:
3 min amrap 1 min rest x 3
6 cal bike
6 snatch
6 broad jump
Scores: 1+6 / 1+8 / 1+13