Dynamic Effort: Box Squat 12 x 2 @ 70% 1RM on :60s
21 – 15 – 9
Thrusters (115/75)
Toes to Bar
Skills & Drills
Perform 25-45 minutes of skill work before beginning your Endurance Workout below
Swimming Skills & Drills
Biking Skills & Drills
Running Skills & Drills
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (TUE): Repeat 25m, recover :45s until form/pace deteriorates
Bike (TUE): Repeat 400m, recover :45s until form/pace deteriorates
Run (TUE): Repeat 100m, recover :45s until form/pace deteriorates
Row (TUE): Repeat 100m, recover :45s until form/pace deteriorates
Ruck (TUE): Repeat 400m, recover :45s until form/pace deteriorates
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (TUE): Repeat 25m, recover :45s until form/pace deteriorates
Bike (WED): Repeat 400m, recover :45s until form/pace deteriorates
Run (MON): Repeat 100m, recover :45s until form/pace deteriorates
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