Monthly Challenge
Daily Push/Pull Challenge
Capasity Workout:
A, EMOM 9 min:
1, 5 Superslow KB Goblet Squats (3 sec down+7 sec up)
2, 30 sec Max Elevated feet Strict Ring Rows
3, Rest
B, 4 Rounds:
2 min:
Max Cal Erg
2 min:
6 KB Russian Swing 24/16 kg
6 KB Goblet Reverse Lunges 24/16 kg
9 Abmat Sit Ups
C, EMOM 6 min:
1, 20/20 sec Copenhagen Plank
2, 20/20 sec Side Plank
3, 20 sec Superman+20 sec Hollow Hold
Tri Erg Workout:
2 Rounds:
2 min Bike Erg for Cal. Rest 30 sec
90 sec Bike Erg for Cal. Rest 30 sec
1 min Bike Erg for Cal.
Rest 2 min
2 min Ski Erg for Cal. Rest 30 sec
90 sec Ski Erg for Cal. Rest 30 sec
1 min Ski Erg for Cal.
Rest 2 min
2 min Row for Cal. Rest 30 sec
90 sec Row Erg for Cal. Rest 30 sec
1 min Row Erg for Cal.
Rest 2 min
