LEVEL 2
Adaptation to training week

Part a.

20min to work on technique of:

Front Squat 5 x 8 reps @ 50% 1rm
warm up with 3 sets up to 50% then do
5×8 at this load. after every set do 8-10 sit-ups

5min transition time

Part b.

in pairs,complete for time:

500m row – 250m each
40 squat – 20reps each
30 situps – 15each
20 push ups – 10each
10 pullups – 5 each

the athlete that waits is at plank hold

7min time cap

LEVEL 1
Adaptation to training week

Part a.

20min to work on technique of:

Deadlift 4 x 10 reps @ 50% 1rm
warm up with 3 sets up to 50% then
do 4×10 at this load

5 min transition time

Part b

in pairs complete for time

400m run – 200m run each
40 squat – 20reps each
30 situps – 15each
20 push ups – 10each
10 pullups – 5 each

the athlete that waits is at plank hold 7min time cap