60 minutes or less A1) Halo x 10/10A2) Prying x 30sA3) Glute Bridge x 103 Rounds B1) Suitcase DL x 8/8B2) Cable Rotational Pull x 8/8B3) High Box Step Up x 8/8B4) Push Ups x 83-5 rounds C1) 2km Row This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Dead Stop Swings x 5A2) Push Ups x 10A3) Pull Ups x 53 Rounds B1) Side Bends x 10/10B2) Halos x 10/103 Rounds C1) Row 2km This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Endurance 30 minutes A1) 500m RowA2) Crawl – 1 Lap Up and Back30min This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less – Endurance A1) 15km Row This workout is designed to be unloaded and all body weight. Exercises: Equipment:
10 ROUNDS in 30 minutes or less A1) 10 x Wall BallsA2) 5 x Pull Ups (Do 1 Push Up between each Pull Up)A3) 150m Row10 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Intervals A1) 10sec on/50sec off Rowing30 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Triathlon A1) 5km AirBikeA2) 2km RowA3) 100 Walking Lunges This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) 15km Row This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) 2km SkiErgA2) 3km RowingA3) 5km AirBike B1) 5 x 10 GS GS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval Training A1) 15sec on/1:15sec off Rowing20 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
