Slider-ham-curl variations: BW Ecc. only < Band-resisted < BW < SL Ecc. only < SL Conditioning - Tempo Intervals 2x10 mins (40 sec. on at...

Push-up variations: Band-supported using rack < Bodyweight < Plate Weight Roll-outs variations: Ball < Bar < Wheel Conditioning finisher...

Push-up variations: Barbell push-up < Bodyweight < Plate Weight Mobility - 2 rounds of: - Side-lying open-book x 8 p/s - Band-assisted...

Conditioning finisher - 2x4 mins - Switch every 30 sec. working at RPE 8: - Bike (Station 1) - Burpee (Station 2) - MB front-facing toss...

Slider-ham-curl variations: BW Ecc. only < Band-resisted < BW < SL Ecc. only < SL Conditioning - Tempo Intervals 2x10 mins (35 sec. on at...

Push-up variations: Band-supported using rack < Bodyweight < Plate Weight Roll-outs variations: Ball < Bar < Wheel Conditioning finisher...

Push-up variations: Barbell push-up < Bodyweight < Plate Weight Conditioning finisher - 6 mins - Switch every 30 sec. working at RPE 7: -...

Strength Accessory - 3 sets of: - DB rear-delt flyes x 10-15 - SL Calf-raise x 10-20 p/s - Mini-band walks x 45 sec. Mobility - 2 rounds...

Slider-ham-curl variations: BW Ecc. only < Band-resisted < BW < SL Ecc. only < SL Conditioning - Tempo Intervals 2x8 mins (30 sec. on /...

Push-up variations: Band-supported using rack < Bodyweight < Plate Weight Roll-outs variations: Ball < Bar < Wheel Conditioning finisher...

Long intervals - 2x4 rounds (120 on at RPE 8/120 off): - Row x 6/10 cal. + (MB side-toss x 5 p/s + MB squat-toss x 5) - (Sled TRX row +...

Thursday Strength Workout Short intervals - 2 x 4 mins (10 on/10 off): - Bike - Tyre battle - MB sit-up toss - Rope slams / Sled-row +...

Wednesday Strength Work Recovery Conditioning Circuit - 3 rounds of 7 mins: 1. Bike x 6/10 cal. + Straight leg hip rotations x 6 ea. way...

Conditioning Test - 2KM Row Test (Alt: 3 mi. Bike) - Record time on white-board - Damper setting is self-selected (6-10 recommended)...

Recovery Conditioning circuits 3 rounds of 6 mins at RPE 5: 1. Bike x 7/12 cal. + SA KB swings x 8 p/s 2. Row x 7/12 cal. + MB side-toss...

Tempo recovery intervals 2x8 mins (30 sec. on at RPE 6/30 sec. off): - Bike / Sled-push - Hollow band pull-down - Sprinter skip - DB...

Lactic Capacity Intervals - 3 rounds (45 sec. on RPE 9-10/ 3.5 mins AR): Row (Record metres) Active rest - Walk Mobility - 2-3 rounds of:...

Warm-up - 2 rounds: - Cat-cow x 8 - Spiderman w/ reach x 5 p/s - Band-supported leg-raise x 8 p/s Recovery Conditioning - Aim to keep a...

Threshold Intervals - 2 rounds (7 mins on at RPE 9-10/3.5 mins off): 1st round 3.5 mins: Row 3.5 mins: Ascending ladder BW reverse lunge...

Short Intervals 2x5 mins (15 sec. on at RPE 8/15 off): - Rope slams/Bike - Squat jumps (Alt: KB swings) - Push-up to plank - DB snatches...