Capasity Workout:
Min 15-27: EMOM 12 min:
1, 10 (Elevated) Ring Row RIR 2
2, Max DB Push Press 2*22.5/15 kg
3, Rest
Min 30-46: EMOM 16 min (30 on/30 off)
1, Erg for cal
2, 5 DB Power Cleans+Max meter DB Front Rack Walking Lunges 2*22.5/15 kg
3, Line Facing Burpees
4, KB Farmers Carry for max meter 2*24/16 kg
Min 49-50: EMOM 6 min:
1, 45 sec Face Up Chinese Plank or Sandbag BH Hold
2, 12 Rowing Hamstring Curl
3, 12 Rowing Pike
Tri Erg Workout:
Tri Erg:
Every 12 min for 36 min:
1, 550/500.550/500.550/500.550/500 m Row
2, 1100/1000.1100/1000.1100/1000.1100/1000 m Bike Erg
3, 550/500.550/500.550/500.550/500 m Ski Erg
.=30 sec rest
