Tempo recovery intervals 2x10 mins (30 sec. on at RPE 7/30 sec. off): - Jog 1st tree/2nd tree (Alt: Bike) - Hollow band pull-down -...

Power intervals - 4 rounds (30 sec. on RPE 9-10/ 3 mins AR): 1. Row (Record metres) 2. Bike (Record calories) Active rest - Walk Mobility...

No warm-up Recovery Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5 3 rounds of 7 mins: 1. Bike x 7/10/12 cal. +...

Threshold Intervals - 2 rounds (8 mins on at RPE 9/4 mins off): 1st round 4 mins: Row 4 mins: Ascending ladder Burpee x 1 + KB swing x 1...

Short Intervals 3x4 mins (20 sec. on at RPE 8/10 off): - Rope slams/DB slams - MB side-toss (Stand behind rack) - Bike - Slider mountain...

Tempo recovery intervals 10 mins (40 sec. on at RPE 7/20 sec. off): - Row - Hollow band pull-down - Run 2nd tree/2nd driveway (Alt:...

Power intervals - 3 rounds (1 min 30 sec. at RPE 9-10/ 3 mins AR): 1. Row (Record metres) 2. Bike (Record calories) Active rest - Walk...

Tempo recovery intervals - 2x12 mins - Every 1.5 mins: 1. Skipping/Jumping jacks/Bike x 30 sec. at RPE 6 + KB Gorilla Row x 8-12 p/s 2....

Threshold Intervals - 3 rounds (6 mins on at RPE 9-10/3 mins off): 1. Row x 7/15 cal. + DB plank pull-through x 8 p/s 2. Bike x 7/15 cal....

Short Intervals 3x4 mins (15 sec. on at RPE 8/off): - Rope slams/DB slams - Burpee - Bike - Slider mountain climbers *3 mins rest between...

2x12 mins (35 sec. on at RPE 7/25 sec. off): - Row - Hollow band pull-down - Run 2nd tree/2nd driveway (Alt: Sled-push or BW Step-up) -...

Power intervals - 4 rounds (1 min 15 sec. at RPE 9/ 2 min 45 sec. AR): 1. Row (Record metres) 2. Bike (Record calories) Active rest - 20...

Partnered Conditioning - 3 rounds (5 mins on/2.5-3 mins off): 1. Row x 7/15 cal. + Burpee x 15 2. Bike x 7/15 cal. + KB swings x 15 3....

2x10 mins (35 sec. on at RPE 7/25 sec. off): - Row - Hollow band pull-down - Run 1st/2nd tree (Alt: Sled-push or Step-up) - DB incline...

Power intervals - 4 rounds (1 min at RPE 9/ 3 mins AR): 1. Row (Record metres) 2. Bike (Record calories) Active rest - 20 sec. each -...

2x10 mins (35 sec. on at RPE 7/25 sec. off): - Bike (Alt: Sled-push) - KB Gorilla Row x 7-10 p/s - Row (Alt: Sled-push) - DB Z-press x...

Partnered Conditioning - 3 rounds (4 mins on/2.5 mins off): 1. Row x 7/15 cal. + Burpee x 10 2. Bike x 7/15 cal. + DB snatches x 8 p/s 3....

Partnered intervals - 2x4 rounds (120 on at RPE 8/120 off): 1. Row x 6/10 cal. + (MB side-toss x 5 p/s + MB squat-toss x 5) 2. Sled push...

Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/10 cal. + Plate twist x 12 p/s AR: Row/Bike at...

Mobility - 1-2 rounds of: - Couch stretch x 1 min per side - Hand-assisted cossack squat hold x 30 sec. p/s - Band lat stretch x 30 sec. p/s