60 minutes or less A1) 10sec on/50sec off Rowing 10 Rounds B1) SLDL x 3/33 Rounds C1) Floor Press x 5/53 Rounds D1) 10sec on/50sec off Rowing10 Rounds SLDL = Single Leg Deadlift This workout is designed to be unloaded and all body weight. Exercises: Equipment:
10 ROUNDS in 30 minutes or less A1) 200m RowA2) 5 x Pull Ups (or 3 Hoist)10 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval Training A1) 10sec on/50sec off Rower30 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
30 minutes or less A1)1km RowA2) 25 GSA3) 750m RowA4) 15GSA5) 500 RowA6) 10GS GS = Goblet Squat This workout is designed to be loaded. Exercises: Equipment:
20 ROUNDS in 30 minutes or less A1) 1 Pull upA2) 1 Push up50 Rounds B1) 200 Hindu Squats C1) 1000m Row max This workout is designed to be full body. Exercises: Equipment:
20 ROUNDS A1) 12sec on / 60 sec off Rowing100% max effort This workout is designed to be interval training. Exercises: Equipment:
4 ROUNDS A1) 400m RowA2) 10/10 Walking LungesRest 2 min This workout is designed to be unloaded and all body weight. Exercises: Equipment:
30 minutes or less A1) Skierg 5 x 200m, 60sec rest B1) Rowing 3 x 300m, 60 sec rest C1) Airbike 1 x 500m, 60sec rest This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) 10min of – 20sec Bear – 20sec Frogger – 20sec Monkey B1) Farmer Carry – 1 lap up and backB2) Ball Shoulder Rolls x 5/5B3) Chin Up x 5B4) KB Swing x 105 Rounds C1) 20sec/40sec Rowing10 Rounds KB = Kettlebell This workout is designed to be a full body …
60 minutes or less A1) Kicksits x 1/1 plus 1 x push up50 rounds B1) 100 Ball Over String or Wall Ball***Every time you hit the string do 5 pull ups or not go over line on wall do 5 pull upsMen: 15kgLadies: 9kg C1) 30sec/45sec Rowing Machine6 Rounds This workout is designed to be …
