Alle workouts
Peak Building
Del 1: Run; Del 2: AMRAP 30 minutter
Run
8 km i højt tempo
Dumbbell Thrusters
28 reps (30/22.5 kg per håndvægt)
Calories on RowErg
45 kalorier
Burpee Box Jump Overs
25 reps (60/50 cm)
Intensity Endurance
Del 1: Run; Del 2: AMRAP 24 minutter
Run
9 km i højt tempo
32 reps (26/18 kg)
Dumbbell Power Clean
22 reps (27.5/20 kg per håndvægt)
Burpee Box Jump Overs
20 reps (60/50 cm)
Intensity Strength
7 runder
Barbell Snatch
12 reps (55/42.5 kg)
Ring Dips
20 reps - Skalering: Box Dips
Calories on SkiErg
40 kalorier
Intensity Partner
For Time (Timecap: 24 min)
Wall Ball Shots
110 reps (9/6 kg)
Calories on RowErg
110 kalorier
Calories on BikeErg
110 kalorier
Intensity EMOM
24 min EMOM
Dumbbell Power Clean
16 reps (27.5/20 kg per håndvægt)
Calories on SkiErg
22 kalorier
Ring Dips
12 reps - Skalering: Box Dips
Wall Ball Shots
20 reps (9/6 kg)
Intensity Power
8 runder for tid
Barbell Clean and Press
8 reps (65/50 kg)
Box Jump Overs
22 reps (60/50 cm)
Calories on BikeErg
28 kalorier
Intensity Return
Del 1: Run; Del 2: AMRAP 28 minutter
Run
7 km i højt tempo
Dumbbell Thrusters
25 reps (27.5/20 kg per håndvægt)
Calories on RowErg
40 kalorier
Burpee Box Jump Overs
22 reps (60/50 cm)
Recovery Endurance
Del 1: Run; Del 2: AMRAP 15 minutter
Run
5 km i moderat tempo
20 reps (20/14 kg)
Dumbbell Power Clean
12 reps (20/12.5 kg per håndvægt)
Burpee Box Jump Overs
10 reps (60/50 cm)
Recovery Strength
3 runder
Barbell Snatch
5 reps (40/30 kg)
Ring Dips
10 reps - Skalering: Box Dips
Calories on SkiErg
20 kalorier
Recovery Partner
For Time (Timecap: 15 min)
Wall Ball Shots
60 reps (9/6 kg)
Calories on RowErg
60 kalorier
Calories on BikeErg
60 kalorier
Recovery EMOM
15 min EMOM
Dumbbell Power Clean
8 reps (20/12.5 kg per håndvægt)
Calories on SkiErg
12 kalorier
Ring Dips
5 reps - Skalering: Box Dips
Wall Ball Shots
10 reps (9/6 kg)
Recovery Power
4 runder for tid
Barbell Clean and Press
4 reps (50/40 kg)
Box Jump Overs
12 reps (60/50 cm)
Calories on BikeErg
15 kalorier
Recovery Focus
Del 1: Run; Del 2: AMRAP 20 minutter
Run
4 km i moderat tempo
Dumbbell Thrusters
15 reps (20/12.5 kg per håndvægt)
Calories on RowErg
20 kalorier
Burpee Box Jump Overs
12 reps (60/50 cm)
Progressive Endurance
Del 1: Run; Del 2: AMRAP 22 minutter
Run
8 km i højt tempo
30 reps (24/16 kg)
Dumbbell Power Clean
20 reps (25/17.5 kg per håndvægt)
Burpee Box Jump Overs
18 reps (60/50 cm)
Progressive Strength
6 runder
Barbell Snatch
10 reps (50/37.5 kg)
Ring Dips
18 reps - Skalering: Box Dips
Calories on SkiErg
35 kalorier
Progressive Partner
For Time (Timecap: 22 min)
Wall Ball Shots
100 reps (9/6 kg)
Calories on RowErg
100 kalorier
Calories on BikeErg
100 kalorier
Progressive EMOM
22 min EMOM
Dumbbell Power Clean
14 reps (25/17.5 kg per håndvægt)
Calories on SkiErg
20 kalorier
Ring Dips
10 reps - Skalering: Box Dips
Wall Ball Shots
18 reps (9/6 kg)
Progressive Power
7 runder for tid
Barbell Clean and Press
7 reps (60/47.5 kg)
Box Jump Overs
20 reps (60/50 cm)
Calories on BikeErg
25 kalorier
Progressive Challenge
Del 1: Run; Del 2: AMRAP 26 minutter
Run
6 km i højt tempo
Dumbbell Thrusters
22 reps (25/17.5 kg per håndvægt)
Calories on RowErg
35 kalorier
Burpee Box Jump Overs
20 reps (60/50 cm)
Building Endurance
Del 1: Run; Del 2: AMRAP 20 minutter
Run
7 km i højt tempo
28 reps (22/16 kg)
Dumbbell Power Clean
18 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
15 reps (60/50 cm)
Building Strength
5 runder
Barbell Snatch
8 reps (45/35 kg)
Ring Dips
15 reps - Skalering: Box Dips
Calories on SkiErg
30 kalorier
Building Partner
For Time (Timecap: 20 min)
Wall Ball Shots
90 reps (9/6 kg)
Calories on RowErg
90 kalorier
Calories on BikeErg
90 kalorier
Building EMOM
20 min EMOM
Dumbbell Power Clean
12 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
18 kalorier
Ring Dips
8 reps - Skalering: Box Dips
Wall Ball Shots
15 reps (9/6 kg)
Building Power
6 runder for tid
Barbell Clean and Press
6 reps (55/42.5 kg)
Box Jump Overs
18 reps (60/50 cm)
Calories on BikeErg
22 kalorier
Building Momentum
Del 1: Run; Del 2: AMRAP 24 minutter
Run
5 km i højt tempo
Dumbbell Thrusters
20 reps (22.5/15 kg per håndvægt)
Calories on RowErg
30 kalorier
Burpee Box Jump Overs
18 reps (60/50 cm)
Foundation Endurance
Del 1: Run; Del 2: AMRAP 18 minutter
Run
6 km i moderat tempo
25 reps (20/14 kg)
Dumbbell Power Clean
15 reps (20/12.5 kg per håndvægt)
Burpee Box Jump Overs
12 reps (60/50 cm)
Foundation Strength
4 runder
Barbell Snatch
6 reps (40/30 kg)
Ring Dips
12 reps - Skalering: Box Dips
Calories on SkiErg
25 kalorier
Foundation Partner
For Time (Timecap: 18 min)
Wall Ball Shots
80 reps (9/6 kg)
Calories on RowErg
80 kalorier
Calories on BikeErg
80 kalorier
Foundation EMOM
18 min EMOM
Dumbbell Power Clean
10 reps (20/12.5 kg per håndvægt)
Calories on SkiErg
15 kalorier
Ring Dips
6 reps - Skalering: Box Dips
Wall Ball Shots
12 reps (9/6 kg)
Foundation Power
5 runder for tid
Barbell Clean and Press
5 reps (50/40 kg)
Box Jump Overs
15 reps (60/50 cm)
Calories on BikeErg
20 kalorier
Cycle 5 Launch
Del 1: Run; Del 2: AMRAP 22 minutter
Run
4 km i moderat tempo
Dumbbell Thrusters
18 reps (20/12.5 kg per håndvægt)
Calories on RowErg
25 kalorier
Burpee Box Jump Overs
15 reps (60/50 cm)
Endurance Finale
Del 1: Run; Del 2: AMRAP 30 minutter
Run
12 km i højt tempo
30 reps (24/16 kg)
Dumbbell Power Clean
20 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
18 reps (60/50 cm)
Wall Ball Shots
25 reps (9/6 kg)
Ring Dips
15 reps - Skalering: Box Dips
Strength Finale
7 runder
Barbell Snatch
10 reps (60/45 kg)
Ring Dips
15 reps - Skalering: Box Dips
Calories on SkiErg
25 kalorier
Dumbbell Power Clean
20 reps (22.5/15 kg per håndvægt)
Team Finale
For Time (Timecap: 40 min)
Wall Ball Shots
80 reps (9/6 kg)
Calories on RowErg
80 kalorier
Dumbbell Thrusters
80 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
80 kalorier
Burpee Box Jump Overs
80 reps (60/50 cm)
Calories on SkiErg
80 kalorier
EMOM Finale
30 min EMOM
Dumbbell Power Clean
15 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
18 kalorier
Ring Dips
8 reps - Skalering: Box Dips
Wall Ball Shots
20 reps (9/6 kg)
Burpee Box Jump Overs
15 reps (60/50 cm)
25 reps (24/16 kg)
Speed Finale
10 runder
Run
200 meter sprint
30 reps (24/16 kg)
Burpee Pull-ups
15 reps
Wall Ball Shots
20 reps (9/6 kg)
Dumbbell Thrusters
15 reps (22.5/15 kg per håndvægt)
Power Finale
8 runder for tid
Barbell Clean and Jerk
8 reps (75/57.5 kg)
Box Jump Overs
25 reps (60/50 cm)
Calories on BikeErg
25 kalorier
Ring Dips
12 reps - Skalering: Box Dips
Dumbbell Power Clean
20 reps (22.5/15 kg per håndvægt)
Cycle Finale
Del 1: Run; Del 2: AMRAP 35 minutter
Run
7 km i højt tempo
Dumbbell Thrusters
30 reps (22.5/15 kg per håndvægt)
Calories on RowErg
35 kalorier
Burpee Box Jump Overs
20 reps (60/50 cm)
35 reps (24/16 kg)
Wall Ball Shots
25 reps (9/6 kg)
Ring Dips
15 reps - Skalering: Box Dips
Endurance Force
Del 1: Run; Del 2: AMRAP 25 minutter
Run
10 km i højt tempo
28 reps (24/16 kg)
Dumbbell Power Clean
18 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
16 reps (60/50 cm)
Wall Ball Shots
22 reps (9/6 kg)
Strength Force
6 runder
Barbell Snatch
9 reps (57.5/42.5 kg)
Ring Dips
14 reps - Skalering: Box Dips
Calories on SkiErg
22 kalorier
Team Force
For Time (Timecap: 35 min)
Wall Ball Shots
70 reps (9/6 kg)
Calories on RowErg
70 kalorier
Dumbbell Thrusters
70 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
70 kalorier
Burpee Box Jump Overs
70 reps (60/50 cm)
Time Master
28 min EMOM
Dumbbell Power Clean
14 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
16 kalorier
Ring Dips
7 reps - Skalering: Box Dips
Wall Ball Shots
18 reps (9/6 kg)
Burpee Box Jump Overs
12 reps (60/50 cm)
25 reps (24/16 kg)
Speed Force
12 runder
Run
250 meter sprint
28 reps (24/16 kg)
Burpee Pull-ups
12 reps
Wall Ball Shots
18 reps (9/6 kg)
Power Play
7 runder for tid
Barbell Clean and Jerk
7 reps (72.5/55 kg)
Box Jump Overs
22 reps (60/50 cm)
Calories on BikeErg
22 kalorier
Ring Dips
10 reps - Skalering: Box Dips
Final Push
Del 1: Run; Del 2: AMRAP 30 minutter
Run
6 km i højt tempo
Dumbbell Thrusters
25 reps (22.5/15 kg per håndvægt)
Calories on RowErg
30 kalorier
Burpee Box Jump Overs
18 reps (60/50 cm)
30 reps (24/16 kg)
Wall Ball Shots
20 reps (9/6 kg)
Endurance Builder
Del 1: Run; Del 2: AMRAP 20 minutter
Run
8 km i højt tempo
25 reps (24/16 kg)
Dumbbell Power Clean
15 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
15 reps (60/50 cm)
Strength Builder
5 runder
Barbell Snatch
8 reps (55/40 kg)
Ring Dips
12 reps - Skalering: Box Dips
Calories on SkiErg
20 kalorier
Synergy
For Time (Timecap: 30 min)
Wall Ball Shots
60 reps (9/6 kg)
Calories on RowErg
60 kalorier
Dumbbell Thrusters
60 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
60 kalorier
Burpee Box Jump Overs
60 reps (60/50 cm)
Minute Man
25 min EMOM
Dumbbell Power Clean
12 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
15 kalorier
Ring Dips
6 reps - Skalering: Box Dips
Wall Ball Shots
15 reps (9/6 kg)
Burpee Box Jump Overs
10 reps (60/50 cm)
Velocity
10 runder
Run
300 meter sprint
25 reps (24/16 kg)
Burpee Pull-ups
10 reps
Wall Ball Shots
15 reps (9/6 kg)
Power Surge
6 runder for tid
Barbell Clean and Jerk
6 reps (70/52.5 kg)
Box Jump Overs
20 reps (60/50 cm)
Calories on BikeErg
20 kalorier
Ring Dips
8 reps - Skalering: Box Dips
Rise & Grind
Del 1: Run; Del 2: AMRAP 25 minutter
Run
5 km i højt tempo
Dumbbell Thrusters
20 reps (22.5/15 kg per håndvægt)
Calories on RowErg
25 kalorier
Burpee Box Jump Overs
15 reps (60/50 cm)
25 reps (24/16 kg)
Endurance Quality
Del 1: Run; Del 2: AMRAP 15 minutter
Run
6 km i moderat tempo
20 reps (24/16 kg)
Dumbbell Power Clean
15 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
12 reps (60/50 cm)
Strength Quality
3 runder
Barbell Snatch
6 reps (50/37.5 kg) - Fokus på teknik
Ring Dips
10 reps - Fokus på form
Calories on SkiErg
15 kalorier
Partner Quality
For Time (Timecap: 25 min)
Wall Ball Shots
50 reps (9/6 kg) - Fokus på form
Calories on RowErg
50 kalorier
Dumbbell Thrusters
50 reps (22.5/15 kg per håndvægt)
Quality Time
20 min EMOM
Dumbbell Power Clean
10 reps (22.5/15 kg per håndvægt) - Fokus på teknik
Calories on SkiErg
12 kalorier
Ring Dips
5 reps - Fokus på form
Wall Ball Shots
12 reps (9/6 kg)
Form Builder
6 runder
Run
400 meter i godt tempo
20 reps (24/16 kg) - Fokus på form
Burpee Pull-ups
8 reps - Fokus på teknik
Technique Focus
4 runder for tid
Barbell Clean and Jerk
5 reps (65/50 kg) - Fokus på teknik
Box Jump Overs
15 reps (60/50 cm)
Calories on BikeErg
15 kalorier
Recovery Flow
Del 1: Run; Del 2: AMRAP 20 minutter
Run
4 km i moderat tempo
Dumbbell Thrusters
15 reps (22.5/15 kg per håndvægt)
Calories on RowErg
20 kalorier
Burpee Box Jump Overs
10 reps (60/50 cm)
Endurance Warrior
Del 1: Run; Del 2: AMRAP 25 minutter
Run
10 km i højt tempo
30 reps (24/16 kg)
Dumbbell Power Clean
20 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
18 reps (60/50 cm)
Wall Ball Shots
25 reps (9/6 kg)
Iron Will
6 runder
Barbell Snatch
10 reps (55/40 kg)
Ring Dips
15 reps - Skalering: Box Dips
Calories on SkiErg
25 kalorier
Dynamic Duo
For Time (Timecap: 35 min)
Wall Ball Shots
75 reps (9/6 kg)
Calories on RowErg
75 kalorier
Dumbbell Thrusters
75 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
75 kalorier
Burpee Box Jump Overs
75 reps (60/50 cm)
Minute Master
30 min EMOM
Dumbbell Power Clean
15 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
18 kalorier
Ring Dips
8 reps - Skalering: Box Dips
Wall Ball Shots
18 reps (9/6 kg)
Burpee Box Jump Overs
12 reps (60/50 cm)
25 reps (24/16 kg)
Speed Demon
15 runder
Run
250 meter sprint
30 reps (24/16 kg)
Burpee Pull-ups
12 reps
Wall Ball Shots
18 reps (9/6 kg)
Thunder & Lightning
8 runder for tid
Barbell Clean and Jerk
8 reps (70/52.5 kg)
Box Jump Overs
25 reps (60/50 cm)
Calories on BikeErg
25 kalorier
Ring Dips
10 reps - Skalering: Box Dips
Midpoint Challenge
Del 1: Run; Del 2: AMRAP 30 minutter
Run
6 km i højt tempo
Dumbbell Thrusters
25 reps (22.5/15 kg per håndvægt)
Calories on RowErg
30 kalorier
Burpee Box Jump Overs
20 reps (60/50 cm)
30 reps (24/16 kg)
Wall Ball Shots
20 reps (9/6 kg)
Endurance Ultimate
Del 1: Run; Del 2: AMRAP 20 minutter
Run
8 km i højt tempo
25 reps (24/16 kg)
Dumbbell Power Clean
15 reps (22.5/15 kg per håndvægt)
Burpee Box Jump Overs
15 reps (60/50 cm)
Strength Ultimate
5 runder
Barbell Snatch
8 reps (50/37.5 kg)
Ring Dips
12 reps - Skalering: Box Dips
Calories on SkiErg
20 kalorier
Team Ultimate
For Time (Timecap: 30 min)
Wall Ball Shots
60 reps (9/6 kg)
Calories on RowErg
60 kalorier
Dumbbell Thrusters
60 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
60 kalorier
Burpee Box Jump Overs
60 reps (60/50 cm)
Ultimate EMOM
25 min EMOM
Dumbbell Power Clean
12 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
15 kalorier
Ring Dips
6 reps - Skalering: Box Dips
Wall Ball Shots
15 reps (9/6 kg)
Burpee Box Jump Overs
10 reps (60/50 cm)
Speed Complex
10 runder
Run
300 meter sprint
25 reps (24/16 kg)
Burpee Pull-ups
10 reps
Wall Ball Shots
15 reps (9/6 kg)
Power Complex
6 runder for tid
Barbell Clean and Jerk
6 reps (65/50 kg)
Box Jump Overs
20 reps (60/50 cm)
Calories on BikeErg
20 kalorier
Ring Dips
8 reps - Skalering: Box Dips
Intensity Builder
Del 1: Run; Del 2: AMRAP 25 minutter
Run
5 km i højt tempo
Dumbbell Thrusters
20 reps (22.5/15 kg per håndvægt)
Calories on RowErg
25 kalorier
Burpee Box Jump Overs
15 reps (60/50 cm)
25 reps (24/16 kg)
Endurance Extended
Del 1: Run; Del 2: AMRAP 25 minutter
Run
10 km i højt tempo
35 reps (28/20 kg)
Dumbbell Power Clean
25 reps (27.5/20 kg per håndvægt)
Burpee Box Jump Overs
20 reps (60/50 cm)
Wall Ball Shots
30 reps (9/6 kg)
Strength Complex
6 runder
Barbell Snatch
10 reps (50/37.5 kg)
Ring Dips
20 reps - Skalering: Box Dips
Calories on SkiErg
35 kalorier
Dumbbell Power Clean
25 reps (27.5/20 kg per håndvægt)
Team Challenge
For Time (Timecap: 40 min)
Wall Ball Shots
60 reps (9/6 kg)
Calories on RowErg
60 kalorier
Dumbbell Thrusters
60 reps (25/17.5 kg per håndvægt)
Calories on BikeErg
60 kalorier
Burpee Box Jump Overs
60 reps (60/50 cm)
Calories on SkiErg
60 kalorier
Extended EMOM
45 min EMOM
Dumbbell Power Clean
18 reps (27.5/20 kg per håndvægt)
Calories on SkiErg
30 kalorier
Ring Muscle-ups
6 reps - Skalering: Ring Dips + Ring Rows
Wall Ball Shots
25 reps (9/6 kg)
Burpee Box Jump Overs
20 reps (60/50 cm)
Speed Intervals
12 runder
Run
300 meter sprint
40 reps (28/20 kg)
Burpee Pull-ups
15 reps
Wall Ball Shots
25 reps (9/6 kg)
Complex Strength
7 runder for tid
Barbell Clean and Jerk
8 reps (65/50 kg)
Box Jump Overs
30 reps (60/50 cm)
Calories on BikeErg
30 kalorier
Ring Muscle-ups
8 reps - Skalering: Ring Dips + Ring Rows
Volume Builder
Del 1: Run; Del 2: AMRAP 30 minutter
Run
6 km i højt tempo
Dumbbell Thrusters
30 reps (25/17.5 kg per håndvægt)
Calories on RowErg
40 kalorier
Burpee Box Jump Overs
25 reps (60/50 cm)
35 reps (28/20 kg)
Peak Endurance
Del 1: Run; Del 2: AMRAP 20 minutter
Run
8 km i højt tempo
30 reps (28/20 kg)
Dumbbell Power Clean
20 reps (25/17.5 kg per håndvægt)
Burpee Box Jump Overs
15 reps (60/50 cm)
Peak Strength
5 runder
Barbell Snatch
8 reps (45/35 kg)
Ring Dips
15 reps - Skalering: Box Dips
Calories on SkiErg
30 kalorier
Peak Partner Challenge
For Time (Timecap: 20 min)
Wall Ball Shots
100 reps (9/6 kg)
Calories on RowErg
100 kalorier
Calories on BikeErg
100 kalorier
Peak EMOM
20 min EMOM
Dumbbell Power Clean
12 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
20 kalorier
Ring Dips
8 reps - Skalering: Box Dips
Wall Ball Shots
15 reps (9/6 kg)
Peak Power
6 runder for tid
Barbell Clean and Jerk
6 reps (60/47.5 kg)
Box Jump Overs
25 reps (60/50 cm)
Calories on BikeErg
25 kalorier
Peak Performance Start
Del 1: Run; Del 2: AMRAP 25 minutter
Run
5 km i højt tempo
Dumbbell Thrusters
25 reps (22.5/15 kg per håndvægt)
Calories on RowErg
35 kalorier
Burpee Box Jump Overs
20 reps (60/50 cm)
Sunday Grinder Finale
AMRAP 40 minutter
400 meter
Wall Ball Shots
35 reps (9/6 kg)
Dumbbell Racked Walking Lunges
35 meter (17.5/12.5 kg per håndvægt)
Conditioning Challenge Finale
Del 1: Run; Del 2: For Time (Timecap: 32 min)
Run
4.5 km i moderat tempo
Devil Press
65 reps (15/10 kg per håndvægt)
Calories on BikeErg
65 kalorier
Partner Power Finale
For Time (Timecap: 38 min)
Run
2800 meter total (del distancen som I vil)
Dumbbell Thrusters
150 reps total (17.5/12.5 kg per håndvægt)
Calories on RowErg
110 kalorier total
Strength EMOM Finale
55 min EMOM
Dumbbell Power Clean
12 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
20 kalorier
AbMat Sit-ups
25 reps
Kettlebell Front Rack Hold
45 sekunder (24/16 kg)
Power Finale
8 runder for tid
Barbell Clean and Press
8 reps (52.5/42.5 kg)
Box Jump Overs
20 reps (60/50 cm)
Calories on BikeErg
22 kalorier
Monday Finale
Del 1: Run; Del 2: AMRAP 32 minutter
Run
7.5 km i moderat tempo
Dumbbell Thrusters
20 reps (17.5/12.5 kg per håndvægt)
Calories on RowErg
30 kalorier
25 reps (24/16 kg)
Sunday Strength Max
For Time (Timecap: 40 min)
Power Clean
70 reps total (47.5/37.5 kg)
Box Jump Overs
100 reps total (60/50 cm)
Calories on RowErg
90 kalorier
Saturday Sprint Max
Del 1: Run; Del 2: For Time (Timecap: 30 min)
Run Intervals
15 runder: 300m sprint / 1 min pause
Devil Press
60 reps (17.5/12.5 kg per håndvægt)
Calories on SkiErg
60 kalorier
Team Challenge Max
For Time (Timecap: 45 min)
Run
3200 meter total (del distancen som I vil)
Dumbbell Thrusters
160 reps total (17.5/12.5 kg per håndvægt)
Calories on BikeErg
160 kalorier total
Endurance EMOM Max
60 min EMOM
Dumbbell Clean and Press
10 reps per arm (22.5/15 kg)
Calories on RowErg
20/17 kalorier
Kettlebell Front Rack Walking Lunges
35 meter (24/16 kg per side)
AbMat Sit-ups
30 reps
Speed & Power Plus
7 runder
Run
600 meter
Hang Power Clean
12 reps (45/35 kg)
Wall Ball Shots
35 reps (9/6 kg)
Power Peak Plus
9 runder for tid
Dumbbell Thrusters
15 reps (20/15 kg per håndvægt)
Calories on SkiErg
22/19 kalorier
30 reps (24/16 kg)
Monday Mastery Plus
Del 1: Run; Del 2: AMRAP 30 minutter
Run
7 km i moderat tempo
Dumbbell Power Clean
15 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
28 kalorier
Burpee Box Jump Overs
18 reps (60/50 cm)
Sunday Grinder Plus
AMRAP 35 minutter
350 meter
Wall Ball Shots
30 reps (9/6 kg)
Dumbbell Racked Walking Lunges
30 meter (17.5/12.5 kg per håndvægt)
Conditioning Challenge Plus
Del 1: Run; Del 2: For Time (Timecap: 28 min)
Run
4 km i moderat tempo
Devil Press
55 reps (15/10 kg per håndvægt)
Calories on BikeErg
55 kalorier
Partner Power Plus
For Time (Timecap: 32 min)
Run
2400 meter total (del distancen som I vil)
Dumbbell Thrusters
130 reps total (17.5/12.5 kg per håndvægt)
Calories on RowErg
100 kalorier total
Strength EMOM Plus
50 min EMOM
Dumbbell Power Clean
10 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
18 kalorier
AbMat Sit-ups
22 reps
Kettlebell Front Rack Hold
40 sekunder (24/16 kg)
Power Progression Plus
7 runder for tid
Barbell Clean and Press
7 reps (50/40 kg)
Box Jump Overs
18 reps (60/50 cm)
Calories on BikeErg
20 kalorier
Monday Momentum Plus
Del 1: Run; Del 2: AMRAP 28 minutter
Run
6.5 km i moderat tempo
Dumbbell Thrusters
18 reps (17.5/12.5 kg per håndvægt)
Calories on RowErg
25 kalorier
22 reps (24/16 kg)
Sunday Strength Plus
For Time (Timecap: 35 min)
Power Clean
55 reps total (45/35 kg)
Box Jump Overs
85 reps total (60/50 cm)
Calories on RowErg
75 kalorier
Saturday Sprint Plus
Del 1: Run; Del 2: For Time (Timecap: 25 min)
Run Intervals
12 runder: 250m sprint / 1 min pause
Devil Press
50 reps (17.5/12.5 kg per håndvægt)
Calories on SkiErg
50 kalorier
Team Challenge Plus
For Time (Timecap: 40 min)
Run
2800 meter total (del distancen som I vil)
Dumbbell Thrusters
140 reps total (17.5/12.5 kg per håndvægt)
Calories on BikeErg
140 kalorier total
Endurance EMOM Plus
55 min EMOM
Dumbbell Clean and Press
8 reps per arm (22.5/15 kg)
Calories on RowErg
18/15 kalorier
Kettlebell Front Rack Walking Lunges
30 meter (24/16 kg per side)
AbMat Sit-ups
25 reps
Speed & Power
6 runder
Run
500 meter
Hang Power Clean
10 reps (45/35 kg)
Wall Ball Shots
30 reps (9/6 kg)
Power Peak
8 runder for tid
Dumbbell Thrusters
12 reps (20/15 kg per håndvægt)
Calories on SkiErg
20/17 kalorier
25 reps (24/16 kg)
Monday Mastery
Del 1: Run; Del 2: AMRAP 26 minutter
Run
6 km i moderat tempo
Dumbbell Power Clean
12 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
22 kalorier
Burpee Box Jump Overs
15 reps (60/50 cm)
Sunday Grinder
AMRAP 32 minutter
300 meter
Wall Ball Shots
25 reps (9/6 kg)
Dumbbell Racked Walking Lunges
25 meter (17.5/12.5 kg per håndvægt)
Conditioning Challenge
Del 1: Run; Del 2: For Time (Timecap: 22 min)
Run
3.5 km i moderat tempo
Devil Press
45 reps (15/10 kg per håndvægt)
Calories on BikeErg
45 kalorier
Partner Power
For Time (Timecap: 28 min)
Run
2000 meter total (del distancen som I vil)
Dumbbell Thrusters
110 reps total (17.5/12.5 kg per håndvægt)
Calories on RowErg
90 kalorier total
Strength EMOM
45 min EMOM
Dumbbell Power Clean
8 reps (22.5/15 kg per håndvægt)
Calories on SkiErg
15 kalorier
AbMat Sit-ups
18 reps
Kettlebell Front Rack Hold
35 sekunder (24/16 kg)
Power Progression
6 runder for tid
Barbell Clean and Press
6 reps (47.5/37.5 kg)
Box Jump Overs
15 reps (60/50 cm)
Calories on BikeErg
18 kalorier
Monday Mileage
Del 1: Run; Del 2: AMRAP 24 minutter
Run
5.5 km i moderat tempo
Dumbbell Thrusters
15 reps (17.5/12.5 kg per håndvægt)
Calories on RowErg
20 kalorier
18 reps (24/16 kg)
Sunday Strength
For Time (Timecap: 28 min)
Power Clean
45 reps total (42.5/32.5 kg)
Box Jump Overs
70 reps total (60/50 cm)
Calories on RowErg
60 kalorier
Saturday Sprint
Del 1: Run; Del 2: For Time (Timecap: 18 min)
Run Intervals
10 runder: 200m sprint / 1 min pause
Devil Press
35 reps (17.5/12.5 kg per håndvægt)
Calories on SkiErg
35 kalorier
Team Endurance
For Time (Timecap: 35 min)
Run
2400 meter total (del distancen som I vil)
Dumbbell Thrusters
120 reps total (17.5/12.5 kg per håndvægt)
Calories on BikeErg
120 kalorier total
Endurance EMOM
50 min EMOM
Dumbbell Clean and Press
6 reps per arm (22.5/15 kg)
Calories on RowErg
15/12 kalorier
Kettlebell Front Rack Walking Lunges
25 meter (24/16 kg per side)
AbMat Sit-ups
20 reps
Speed & Strength
5 runder
Run
400 meter
Hang Power Clean
8 reps (45/35 kg)
Wall Ball Shots
25 reps (9/6 kg)
Power Hour Plus
7 runder for tid
Dumbbell Thrusters
10 reps (20/15 kg per håndvægt)
Calories on SkiErg
18/15 kalorier
20 reps (24/16 kg)
Monday Momentum
Del 1: Run; Del 2: AMRAP 22 minutter
Run
4.5 km i moderat tempo
Dumbbell Power Clean
10 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
18 kalorier
Burpee Box Jump Overs
12 reps (60/50 cm)
Sunday Grinder
AMRAP 30 minutter
250 meter
Wall Ball Shots
20 reps (9/6 kg)
Dumbbell Racked Walking Lunges
20 meter (17.5/12.5 kg per håndvægt)
Conditioning Test
Del 1: Run; Del 2: For Time (Timecap: 20 min)
Run
3 km i moderat tempo
Devil Press
40 reps (15/10 kg per håndvægt)
Calories on SkiErg
40 kalorier
Partner Power
For Time (Timecap: 25 min)
Run
1600 meter total (del distancen som I vil)
Dumbbell Thrusters
100 reps total (17.5/12.5 kg per håndvægt)
Calories on RowErg
80 kalorier total
Power EMOM
40 min EMOM
Dumbbell Power Clean
6 reps (22.5/15 kg per håndvægt)
Calories on BikeErg
12 kalorier
AbMat Sit-ups
15 reps
Kettlebell Front Rack Hold
30 sekunder (24/16 kg)
Strength Focus
5 runder for tid
Barbell Clean and Press
5 reps (45/35 kg)
Box Jump Overs
12 reps (60/50 cm)
Calories on SkiErg
15 kalorier
Sunday Strength
For Time (Timecap: 25 min)
Power Clean
40 reps total (40/30 kg)
Box Jump Overs
60 reps total (60/50 cm)
Calories on RowErg
50 kalorier
Saturday Speed
Del 1: Run; Del 2: For Time (Timecap: 15 min)
Run Intervals
8 runder: 150m sprint / 1 min pause
Devil Press
30 reps (15/10 kg per håndvægt)
Calories on SkiErg
30 kalorier
Team Challenge
For Time (Timecap: 30 min)
Run
2000 meter total (del distancen som I vil)
Wall Ball Shots
150 reps total (9/6 kg)
Calories on RowErg
100 kalorier total
Power EMOM
45 min EMOM
Hang Power Clean
5 reps (42.5/32.5 kg)
Calories on BikeErg
15/12 kalorier
Kettlebell Front Rack Walking Lunges
20 meter (24/16 kg per side)
Run & Work
4 runder
Run
600 meter
Dumbbell Thrusters
12 reps (17.5/12.5 kg per håndvægt)
AbMat Sit-ups
30 reps
Power Hour
6 runder for tid
Dumbbell Clean and Press
8 reps per arm (22.5/15 kg)
Calories on SkiErg
15/12 kalorier
10 reps
Monday Miles
Del 1: Run; Del 2: AMRAP 20 minutter
Run
4 km i moderat tempo
Dumbbell Thrusters
12 reps (17.5/12.5 kg per håndvægt)
15 reps (24/16 kg)
Calories on BikeErg
15 kalorier
Active Recovery
4 runder
Run
1.5 km i let tempo
Walking Lunges
20 meter
Crab Walk
20 meter
Run & Work
5 runder for tid (Timecap: 35 min)
Run
400 meter
Sandbag Ground to Overhead
12 reps - (40/30 kg)
Run
400 meter
Team Challenge
3 runder for tid (Timecap: 25 min)
Sandbag Carry
100 meter - (40/30 kg) - Skiftes til at bære
Sled Push
50 meter - (90/70 kg) - Begge partnere sammen
Farmer's Carry
100 meter - (24/16 kg per hånd) - Skiftes til at bære
Kondi EMOM
20 min EMOM
45 sek arbejde - 15 sek pause
Assault Bike
30 sek arbejde - 30 sek pause
Shuttle Runs
20 meter frem og tilbage - 40 sek pause
Interval Challenge
8 runder med 1 min pause mellem runderne
Run
400 meter
Kettlebell Snatch
10 reps per arm - (24/16 kg)
Burpee Broad Jumps
8 reps
Strength & Power
3 runder for tid
Turkish Get-ups
5 reps per side - (16/12 kg)
Rope Climbs
2 ascents - 15 ft rope
Sandbag Clean & Shoulder
10 reps - (40/30 kg)
Run & Bodyweight
Del 1: Run; Del 2: 4 runder for tid
Run
6.5 km i let tempo
Bear Crawl
20 meter
Broad Jumps
10 reps
Handstand Hold
30 sekunder - Mod en væg hvis nødvendigt
Team Challenge
AMRAP 15 minutter (Tag turns)
Dumbbell Snatch
8 reps per arm - (15/10 kg)
Pull-ups
10 reps - Med elastik hvis nødvendigt
Wall Ball Shots
15 reps - (9/6 kg) - Begge partnere sammen
Interval Challenge
10 runder med 45 sek pause mellem runderne
Run
300 meter
Dumbbell Thrusters
12 reps - (15/10 kg)
Box Step-ups
10 reps per leg - (60/50 cm)
Strength & Power
4 runder for tid
Kettlebell Clean & Press
8 reps per arm - (24/16 kg)
Ring Rows
12 reps - Juster vinklen for at ændre sværhedsgrad
Goblet Squats
15 reps - (24/16 kg)
Run & Bodyweight
Del 1: Run; Del 2: 4 runder for tid
Run
6 km i let tempo
Lateral Lunges
10 reps per side
Dips
15 reps - Brug en bænk eller trin
Plank Hold
45 sekunder - På knæ hvis nødvendigt
Active Recovery
4 runder
Run
1.5 km i let tempo
Walking Lunges
20 meter
Crab Walk
20 meter
Run & Work
5 runder for tid (Timecap: 35 min)
Run
400 meter
Sandbag Ground to Overhead
12 reps - (40/30 kg)
Run
400 meter
Team Challenge
3 runder for tid (Timecap: 25 min)
Sandbag Carry
100 meter - (40/30 kg) - Skiftes til at bære
Sled Push
50 meter - (90/70 kg) - Begge partnere sammen
Farmer's Carry
100 meter - (24/16 kg per hånd) - Skiftes til at bære
Kondi EMOM
20 min EMOM
45 sek arbejde - 15 sek pause
Assault Bike
30 sek arbejde - 30 sek pause
Shuttle Runs
20 meter frem og tilbage - 40 sek pause
Interval Challenge
8 runder med 1 min pause mellem runderne
Run
400 meter
Kettlebell Snatch
10 reps per arm - (24/16 kg)
Burpee Broad Jumps
8 reps
Strength & Power
3 runder for tid
Turkish Get-ups
5 reps per side - (16/12 kg)
Rope Climbs
2 ascents - 15 ft rope
Sandbag Clean & Shoulder
10 reps - (40/30 kg)
Run & Bodyweight
Del 1: Run; Del 2: 5 runder for tid
Run
5.5 km i let tempo
Bear Crawl
20 meter
Broad Jumps
10 reps
Handstand Hold
30 sekunder - Mod en væg hvis nødvendigt
Run & Work
3 runder for tid (Timecap: 25 min)
Run
600 meter
Snatch
5 reps - (40/30 kg)
Run
600 meter
Team Challenge
3 runder for tid (Timecap: 20 min)
Dumbbell Thrusters
15 reps - (15/10 kg) - Partner 1
Pull-ups
12 reps - Med bånd hvis nødvendigt - Partner 2
Sled Push
50 meter - (90/70 kg) - Begge partnere sammen
Strength & Power
4 runder for tid
Overhead Squat
8 reps - (40/30 kg)
Muscle-ups
4 reps - Ringe eller bar
Dumbbell Front Rack Lunges
12 reps per leg - (15/10 kg)
Run & Bodyweight
Del 1: Run; Del 2: AMRAP 12 min
Run
5 km i let tempo
Pistol Squats
5 reps per leg - Hold på en stol eller væg hvis nødvendigt
Dips
12 reps - Brug en bænk eller trin
Hanging Knee Raises
15 reps - Brug en bar eller trægren hvis tilgængelig
Run & Work
2 runder for tid (Timecap: 20 min)
Run
800 meter
Thrusters
12 reps - (40/30 kg)
Run
800 meter
Team Challenge
AMRAP 20 minutter (2&2 format)
Power Snatch
10 reps - (40/30 kg)
Wall Ball Shots
20 reps - (9/6 kg)
Burpee Box Jump Overs
15 reps - (60/50 cm)
Strength & Power
5 runder
Split Jerk
5 reps - (50/35 kg)
Pull-ups
8 reps - Med elastik hvis nødvendigt
Dumbbell Step-ups
10 reps per leg - (15/10 kg)
Run & Bodyweight
Del 1: Run; Del 2: AMRAP 15 min
Run
4.5 km i let tempo
Step-ups
20 reps (10 per leg) - Brug en bænk eller trin
25 reps - På knæ hvis nødvendigt
Flutter Kicks
30 reps (15 per side)
Run & Work
2 runder for tid (Timecap: 20 min)
Run
800 meter
Snatch
6 reps - (40/30 kg)
Run
800 meter
Team Challenge
AMRAP 20 minutter (2&2 format)
Hang Power Clean
12 reps - (50/35 kg)
Box Jump Overs
15 reps - (60/50 cm)
Dumbbell Thrusters
12 reps - (15/10 kg)
Strength & Power
5 runder
Overhead Squat
5 reps - (45/30 kg)
Muscle-ups
5 reps - Ring rows hvis nødvendigt
Dumbbell Front Rack Lunges
10 reps per leg - (15/10 kg)
Run & Bodyweight
Del 1: Run; Del 2: AMRAP 15 min
Run
4 km i let tempo
Lunges
25 reps (12-13 per leg)
20 reps - På knæ hvis nødvendigt
Sit-ups
25 reps
Run & Work
2 runder for tid (Timecap: 20 min)
Run
800 meter
Clean & Jerk
8 reps - (50/35 kg)
Run
800 meter
Team Challenge
AMRAP 20 minutter (2&2 format)
Interval Challenge
8 runder med 1 min pause mellem runderne
Run
400 meter
Thrusters
12 reps - (40/30 kg)
Toes to Bar
10 reps - Knees to elbows hvis nødvendigt
Strength & Power
5 runder
Front Squat
6 reps - (65/45 kg)
Strict Pull-ups
8 reps - Med bånd hvis nødvendigt
Dumbbell Bench Press
10 reps - (20/15 kg)
Run & Bodyweight
Del 1: Run; Del 2: AMRAP 15 min
Run
3.5 km i let tempo
Lunges
20 reps (10 per leg)
15 reps - På knæ hvis nødvendigt
Sit-ups
20 reps
Run & Work
2 runder for tid (Timecap: 20 min)
Run
800 meter
Power Clean
10 reps - (60/40 kg)
Run
800 meter
Team Challenge
AMRAP 20 minutter (2&2 format)
Wall Ball Shots
30 reps - (9/6 kg)
Dumbbell Snatch
20 reps per arm - (20/12.5 kg)
Burpee Box Step-overs
20 reps - (50/40 cm)
Strength & Power
5 runder
Back Squat
8 reps - (70/50 kg)
Dumbbell Shoulder Press
10 reps - (15/10 kg)
Ring Rows
12 reps - Jo mere vandret kroppen er, jo sværere bliver det
Cycle Finale
For Time (Timecap: 35 min)
Run
2000 meter
Dumbbell Clean and Press
50 reps total (22.5/15 kg)
Calories on RowErg
50 kalorier
Wall Ball Shots
100 reps (9/6 kg)
Run
1000 meter
Sprint Finale
Del 1: Run; Del 2: AMRAP 12 minutter
Run Intervals
10 runder: 200m sprint / 90 sek pause
15 reps (24/16 kg)
15 reps
Box Jump Overs
15 reps (60/50 cm)
Team Finale
For Time (Timecap: 35 min)
Run
2500 meter total (del distancen som I vil)
Wall Ball Shots
200 reps total (9/6 kg)
Calories on BikeErg
120 kalorier total
100 reps total
Final EMOM
50 min EMOM
Hang Power Clean
3 reps (47.5/37.5 kg)
Calories on RowErg
15/12 kalorier
Dumbbell Front Rack Walking Lunges
20 meter (25/17.5 kg per håndvægt)
Speed Test
6 runder
Run
800 meter
Devil Press
12 reps (15/10 kg per håndvægt)
AbMat Sit-ups
30 reps
Power Peak
8 runder for tid
Kettlebell Clean and Press
5 reps per arm (24/16 kg)
Box Jump Overs
10 reps (60/50 cm)
Calories on SkiErg
15/12 kalorier
Peak Week Run
Del 1: Run; Del 2: For Time (Timecap: 20 min)
Run
5 km i moderat tempo
Dumbbell Snatch
20 reps per arm (20/12.5 kg)
Calories on BikeErg
40 kalorier
Engine Builder
For Time (Timecap: 30 min)
Saturday Strength
Del 1: Run; Del 2: For Time (Timecap: 20 min)
Run Intervals
8 runder: 200m sprint / 90 sek pause
Dumbbell Clean and Press
40 reps total (22.5/15 kg)
Box Jump Overs
50 reps (60/50 cm)
Triple Threat
50 min EMOM
Power Clean
4 reps (45/35 kg)
Calories on SkiErg
15/12 kalorier
Dumbbell Front Rack Walking Lunges
20 meter (22.5/15 kg per håndvægt)
Run & Gun
5 runder
Run
700 meter
Dumbbell Snatch
15 reps per arm (20/12.5 kg)
Wall Ball Shots
20 reps (9/6 kg)
Strength Sprint
7 runder for tid
Kettlebell Clean and Press
6 reps per arm (24/16 kg)
Calories on BikeErg
15/12 kalorier
Devil Press
8 reps (15/10 kg per håndvægt)
Monday Miles Plus
Del 1: Run; Del 2: AMRAP 20 minutter
Run
4.5 km i moderat tempo
Dumbbell Clean and Press
10 reps per arm (20/12.5 kg)
Box Jump Overs
15 reps (60/50 cm)
Calories on RowErg
15 kalorier
Sunday Grinder
21-15-9
Dumbbell Snatch
Per arm (20/12.5 kg)
Box Jump Overs
Reps per runde (60/50 cm)
Calories on BikeErg
Start med 21 kalorier
Saturday Speed
Del 1: Run; Del 2: For Time (Timecap: 15 min)
Run Intervals
8 runder: 150m sprint / 1 min pause
Devil Press
30 reps (15/10 kg per håndvægt)
Calories on SkiErg
30 kalorier
Team Challenge
For Time (Timecap: 30 min)
Run
2000 meter total (del distancen som I vil)
Wall Ball Shots
150 reps total (9/6 kg)
Calories on RowErg
100 kalorier total
Power EMOM
45 min EMOM
Hang Power Clean
5 reps (42.5/32.5 kg)
Calories on BikeErg
15/12 kalorier
Kettlebell Front Rack Walking Lunges
20 meter (24/16 kg per side)
Midweek Run
4 runder
Run
600 meter
Dumbbell Thrusters
12 reps (17.5/12.5 kg per håndvægt)
AbMat Sit-ups
30 reps
April Power
6 runder for tid
Dumbbell Clean and Press
8 reps per arm (22.5/15 kg)
Calories on SkiErg
15/12 kalorier
10 reps
Engine Test
For Time (Timecap: 25 min)
1000/800 meter
100 reps
50 reps - Skaler til push-ups på knæene ved behov
1000/800 meter
Saturday Sprint
Del 1: Run; Del 2: AMRAP 15 minutter
Run Intervals
6 runder: 100m sprint / 1 min pause
10 reps (24/16 kg)
10 reps
Run
200m
Triple Threat EMOM
45 min EMOM
Power Clean
5 reps (40/30 kg)
SkiErg
15/12 kalorier
Dumbbell Front Rack Walking Lunges
20 meter (15/10 kg per håndvægt)
Run & Work
5 runder
Run
500 meter
Devil Press
15 reps (15/10 kg per håndvægt)
Wall Ball Shots
20 reps (9/6 kg)
Power Hour
5 runder for tid
Kettlebell Clean and Press
10 reps per arm (24/16 kg)
Box Jump Overs
15 reps (60/50 cm)
BikeErg
15/12 kalorier
Monday Miles
Del 1: Run; Del 2: For Time (Timecap: 20 min)
Run
3 km i roligt tempo
Dumbbell Snatch
25 reps per arm (20/12.5 kg)
Calories on RowErg
40 kalorier
Sunday Closer
30-20-10
Kettlebell Clean and Jerk
Start med 30 reps (24/16 kg)
Toes to Bar
Skaler til knæ-løft eller hanging leg raises ved behov
Calories on RowErg
Start med 30 kalorier
Saturday Stamina
Del 1: Run; Del 2: AMRAP 20 minutter
Run Intervals
4 runder: 200m løb / 1 min pause
AMRAP
20 Burpees 15 Kettlebell Swings (24/16 kg) 200m Run
Team Time Trial
For Time (Timecap: 30 min)
Run
1600 meter total (del distancen som I vil)
Synchro Wall Ball Shots
120 reps total (9/6 kg)
Alternating Dumbbell Snatches
100 reps total (15/10 kg)
Spring EMOM
45 min EMOM
Power Snatch
4 reps (30/20 kg)
Calories on BikeErg
12/10 kalorier
Dumbbell Walking Lunges
20 meter (15/10 kg per håndvægt)
V-ups
12 reps
Run for Fun
4 runder
Run
600 meter
Devil Press
12 reps (15/10 kg per håndvægt)
AbMat Sit-ups
25 reps
Strength & Skill
6 runder for tid
Hang Power Clean
5 reps (45/35 kg)
Handstand Hold
20 sek - Mod væg eller pike hold som skalering
SkiErg
12/10 kalorier
St. Patrick's Run
Del 1: Run; Del 2: AMRAP 17 minutter
Run
2.5 km i moderat tempo
Dumbbell Thrusters
17 reps (17.5/12.5 kg per håndvægt)
Box Jump Overs
17 reps (60/50 cm)
Sunday Burner
50-40-30-20-10
Double-Unders
Single unders x3 er tilladt som skalering
Russian Kettlebell Swings
20/16 kg
Calories on BikeErg
Start med 50 kalorier
Saturday Run & Strength
Del 1: Run; Del 2: For Time (Timecap: 25 min)
Run Intervals
5 runder: 400m løb / 1 min pause
75 reps - Skaler til push-ups på knæene ved behov
Plank Hold
2 min total - Del op i intervaller efter behov
Strength Partners
AMRAP 25 minutter
75 reps total - Moderat vægt (60/40 kg)
Calories on SkiErg
50 kalorier total
Dumbbell Thrusters
100 reps total (15/10 kg per håndvægt)
Quad EMOM
40 min EMOM
Dumbbell Snatch
6 reps per arm (15/10 kg)
15/12 kalorier
Devil Press
8 reps - Med håndvægte (15/10 kg per håndvægt)
AbMat Sit-ups
15 reps
Barbell Complex
4 runder for tid
Power Clean
6 reps (40/30 kg)
Front Squat
8 reps (40/30 kg)
Push Press
10 reps (40/30 kg)
Monday Power + Run
Del 1: 5 runder for tid; Del 2: Run
Medicine Ball Clean
10 reps - (12/9 kg)
Box Jump Over
12 reps - (60/50 cm) - Step-overs er også tilladt
SkiErg
15/12 kalorier
Run
3 km i roligt tempo
Engine Builder
40-30-20-10
Tæl total berøringer (begge ben tæller 1 rep)
AbMat Sit-ups
Fuld range of motion - Skuldrene skal røre måtten
Calories on RowErg
Start med 40 kalorier
Saturday Stamina
For Time (Tidscap: 30 min)
Wall Ball Shots
100 reps - (9/6 kg)
Kettlebell Front Rack Hold
1 min hold (24/16 kg) - Skift side efter 30 sek
SkiErg
50/40 kalorier
Power Partners
AMRAP 22 minutter
Power Clean
60 reps total - Vælg en moderat vægt (40/25 kg)
Calories on BikeErg
40 kalorier total
Box Jump Overs
80 reps total (60/50 cm) - Step overs er tilladt
Triple Threat EMOM+
35 min EMOM
Kettlebell Clean and Press
6 reps - Vælg en vægt du kan håndtere i god form (20/14 kg)
SkiErg
15/12 kalorier
Dumbbell Racked Walking Lunges
20 meter - Hold vægtene i front rack (15/10 kg per håndvægt)
Midweek Grinder
21-15-9
Dumbbell Thrusters
Start med 21 reps (15/10 kg per håndvægt)
Calories on RowErg
Start med 21 kalorier
Start med 21 reps - Standard burpees uden hop
Dumbbell Complex
5 runder for tid
Dumbbell Clean
8 reps per arm (15/10 kg)
Dumbbell Front Squat
12 reps - Hold vægtene i front rack (15/10 kg)
Dumbbell Push Press
10 reps - Samme vægte (15/10 kg)
Monday Metcon
4 runder for tid
12 reps - (60/50 cm) - Step-ups er også tilladt
15 reps - (24/16 kg)
BikeErg
15/12 kalorier
Saturday Strength
5 runder
Dumbbell Walking Lunges
20 meter - Hold en håndvægt i hver hånd (22.5/15 kg)
Ring Rows
12 reps - Jo mere vandret kroppen er, jo sværere bliver det
SkiErg
15/12 kalorier
Dynamic Duo
AMRAP 20 minutter
Wall Ball Shots
50 reps - (9/6 kg)
40 reps - (24/16 kg)
Burpee Box Step-overs
30 reps - (50/40 cm)
Triple Threat EMOM
30 min EMOM
Kettlebell Deadlift
8 reps - Vælg en vægt du kan håndtere i god form (24/16 kg)
15/12 kalorier
Dumbbell Push Press
10 reps - Moderat vægt (15/10 kg)
Row & Burpee Box Jump Stamina
3 runder på tid
Roning
1000 meter
Burpee Box Jumps
20 gentagelser
Grit and Grind
Hvert 10. minut i 50 minutter (5 runder)
SkiErg
500 meter
Sled Push
50 meter (foreslået: 100/75 kg)
500 meter
Burpees to Target
20 gentagelser
Threshold Running Intervals
8 x 4 min threshold run
Warm-up
10-15 min let løb
Threshold Run
8 x 4 min i tærskeltempo, 90 sekunders aktiv pause (let jog/gang) mellem sæt
Cooldown
10 min let jog
Hyrox Engine Builder
AMRAP 40 minutter
SkiErg
500 meter
20 gentagelser (foreslået: 9/6 kg)
500 meter
Sled Push
20 meter (foreslået: 100/75 kg)
BikeErg
1000 meter
Burpee Broad Jumps
10 meter
Partner Grind
AMRAP 30 minutter – arbejde i par
SkiErg
1000 meter
Synchronized Burpees
15 gentagelser
30 gentagelser (foreslået: 24/16 kg)
Sandbag Carry
100 meter (foreslået: 50/30 kg)
Full-Body EMOM Challenge
EMOM 40 minutter
SkiErg
15/12 kalorier
15 gentagelser (foreslået: 24/16 kg)
Goblet Squats
15 gentagelser (foreslået: 24/16 kg kettlebell)
Burpees Over KB
10 gentagelser
Endurance Engine Builder
3 runder (90 min) – mulighed for at afslutte efter 1 eller 2 runder
SkiErg
8 min i Zone 2
Farmer's Carry
100 meter (foreslået: 2x32/24 kg kettlebells)
Løb
800 meter i stabilt tempo (Zone 2-3)
Sandbag Squats
15 gentagelser (foreslået: 50/30 kg)
Roning
8 min i Zone 2
Sustained Strength Effort
AMRAP 20 minutter + 3 km Z2 løb
Farmers Carry
50 meter, tung belastning (foreslået: 2x32/24 kg kettlebells)
Front Squat
10 gentagelser, moderat-tung vægt (foreslået: 60/40 kg barbell)
20 gentagelser (foreslået: 9/6 kg bold, standard højde)
Zone 2 Run
3 km i roligt tempo (ca. 65-75% af max puls)
Run & Burpee Conditioning
Every 4 Minutes for 5 Rounds
Run
250 meter
Burpee Broad Jumps
2 baner (30 meter)
Farmer Carry
4 baner (60 meter) @ 24/16 kg
10-15 reps @ 6/4 kg - juster antal for at ramme ~3 min arbejdstid