Fitness & Fatloss

Minute 1/  5-15 Calorie Row 

Minute 2/ 12 Burpees 

Minute 3/ 15-25 squats 

Minute 4/ 10-20 dumbbell snatch 

Minute 5/ rest 

 

Repeat for 40 minutes

 

Choose a rep scheme that is challenging but you can also maintain the reps throughout the full 40 minutes, better to start with less reps and finish the whole routine rather than starting big and having to drop the reps massively

Cardio & 

Gymnastics 

Minute 1/ 10-20 cal ski erg 

Minute 2/ 8-15 burpees over bar 

 

Repeat for 20 minutes 

 

Rest 10 minutes 

 

Minute 1/ 10-20 cal row 

Minute 2/ 5-20 T2B 

 

Repeat for 10 minutes

Complete

Program

Clean & Jerk 1x1

Clean & Jerk for load:
#1: 1 rep

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Clean & Jerk 5x2

Clean & Jerk for load:

 

Metcon

6 rounds for time

3 clean and jerks 60/45kg
6 Pistols
9 burpees over bar

Scoring: Time

 

Back Squat 5x5

Back Squat for load: