Endurance-Delta
Moderate intensity
1x
Row 500 meters
Ski 500 meters
30 sec plank
2xs
Row 400 meters
Ski 400 meters
30 sec plank
3xs
Row 300 meters
Ski 300 meters
30 sec plank
4xs
Row 200 meters
Ski 200 meters
30 sec plank
5xs
Row 100 meters
Ski 100 meters
30 sec plank
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
