Strength Accessory - 3 sets of: - DB lean-away lateral-raise x 8-12 p/s (2-3 RIR) - Band push-down x 10-20 (2-3 RIR) - Miniband...

Recovery Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 7-8 mins: 1. Bike x 7/10/12 cal. +...

Strength Deload Week Strength Accessory - 2 sets of: - KB Suitcase carry x LZ p/s - Band curl x 15-20 - Calf-raise (Flat-ground) x 10-15...

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

Tempo recovery intervals 2x8 mins (40 sec. on at RPE 7/20 sec. off): - Jog 1st tree/2nd tree (Alt: Bike) - Hollow band pull-down -...

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

Tempo recovery intervals - 2 x 9 mins - Every 1.5 mins: 1. Bike x 30 sec. at RPE 6 + KB Gorilla Row x 6-10 p/s 2. Skipping/Jumping jacks...

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....

Tempo Intervals 15 mins (40 sec. on at RPE 6/ 20 sec. off): - Step-ups - Partnered MB seated rot. toss (Switch at halfway) - Row - 90/90...

Tempo Intervals 2x8 mins (40 sec. on at RPE 7/20 sec. off): - Row - Hollow band pull-down - Run 1st/2nd tree (Alt: Sled-push or Step-up)...

Power Intervals - 2 rounds (1 min 30 sec. at RPE 9/ 3 min 30 sec. AR): 1. Row (Record metres) 2. Bike (Record calories) Active rest - 20...

Tempo Intervals 2x10 mins (40 sec. on at RPE 7/20 sec. off): - Bike - DB Z-press x 8-12 - Row - Seated plate twist - DB incline...

Threshold Intervals - 3 rounds (5 mins on at 8 RPE / 3 mins off): 1. Row x 7/15 cal. + Burpee x 15 2. Bike x 7/15 cal. + KB swings x 15...

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

Tempo Intervals 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)...

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 -...

Tempo Intervals 2x10 mins (35 sec. on at RPE 7/25 sec. off): - Bike - DB Z-press x 8-12 - Row - Seated plate twist - DB incline...

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....

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...

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...