Capasity Workout:
EMOM 12 min: (Min 15-27)
1, Max Rep Strict DB Press
2, 8/8 Staggered Deadlift
3, 45 sec Face up Chinese Plank
4, Rest
E3MOM for 15 min: (Min 30-45)
20/15 Cal Erg
15 Line Facing Burpees
Max Box Step Up 1*22.5/15 kg
E30sec for 6 min (Min 49-55)
1, 20 sec Superman
2, 20 sec Side Plank Left Side
3, 20 sec Side Plank Right Side
4, 20 sec Hollow Rock
Tri Erg Workout:
30 sec on/30 sec off for 36 min:
1, Row for meter
2, Bike Erg meter
3, Ski Erg for meter
Score= Lowest number of meter on
any round