Power intervals - 4 rounds (1 min at RPE 8/ 3 mins AR): 1. Row (Record metres) 2. Bike (Record calories) Active rest - 20 sec. each -...

20 min EMOM of: 1. Bike x 35 sec. 2. DB Incline-press x 8-12 3. Row x 35 sec. 4. Ring-row x 8-12 5. Warrior one (Alt. each round) *2.5...

Conditioning - Short Intervals 3 sets of 4 mins (15 on at RPE 8/15 off): 1. Bike / Push-up to plank 2. Row / MB side toss 3. KB swings /...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: 1. Bike x 5/8 cal. + KB alt. gorilla-rows x 7-10 p/s 2. Row...

Recovery Conditioning Rowling x 100m + one exercise below: 1. SL DB Calf-raise x 8-12 p/s 2. KB Rope curls x 8-12 3. DB Incline rear-delt...

Conditioning - Partnered Long Intervals 8 rounds - (1 min on at RPE 9/1.5 min off): 1. Bike x 6 or 10 cal. + Burpees to finish 2. Row x 6...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7-8 mins: - Bike x 5/8 cal. + DB Renegade rows x 8 p/s - Row x 5/8...

Conditioning - Long intervals 4 rounds - 3 mins on at RPE 7-8/2.5 mins off: Round 1/3 Bike x 6-10 cal. / Run x 1st-2nd tree / Row x 6-10...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: 1. Bike x 5/8 cal. + KB alt. gorilla-rows x 7-10 p/s 2. Row...

Conditioning Circuit - 2x10 min EMOM at RPE 6: 1. Landmine split-jerk x 7 p/s 2. Row x 40 sec. 3. Deadball bear crawl x 40 sec. 4. Bike x...

Conditioning - Long intervals 9 rounds - 1 min on at RPE 8/1 min off: 1. Bike x 7 or 12 cal. + Burpees to finish 2. Row x 7 or 12 cal....

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7-8 mins: - Bike x 5/8 cal. + Seated MB side-toss x 12 p/s - Row x...

If time permits - Accessory - 2 sets of: - DB Hollow skull crushers x 15-20 - SL Calf-raise x 8-12 p/s Conditioning - Long intervals 5...

Long intervals - 2x5 rounds (60 on at RPE 8/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + Slider mountain...

Conditioning Circuit - 2x10 min EMOM's at RPE 6: 1. DB Snatches x 8 p/s 2. Row x 35 sec. 3. Deadball bear crawl x 35 sec. 4. Bike x 35...

Core accessory - 2-3 sets of: - Band Palloff press alphabet x A-Z p/s - Side-plank rear-delt flyes x 12-20 p/s Conditioning - Long...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 8 mins: - Bike x 5/8 cal. + Seated MB side-toss x 10 p/s - Row x 5/8...

Core accessory - 2-3 sets of: - DB Hollow skull crushers x 15-20 - SL Calf-raise x 8-12 p/s Conditioning - Long intervals 4 rounds - 3...

Team Competition Teams of 2 or 3 - 5 mins at each station: 1. Bike 2. Burpee 3. Row 4. Sled push (10kg) 5. MB front-facing toss (Stand...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: - Bike x 5/8 cal. + Underhand pause inverted row x 8-12 -...