Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x10m (1 min RI)
6x20m (1.5 min RI)
6x30m (2 min RI)

A1. Front Squat - 5 @ 135, 3 @ 185, 225, 245
A2. Chinups - 3 @ BW, 3 @ BW+25, BW+35
B1. 1-Arm DB Shoulder Press (FG) - 6/side @ 40, 45, 50, 5/side @ 55
B2. Chest-Supported Row - 5 @ 45, 55, 65, 75
C. 1-Leg RDL - 6/side @ 80, 85, 90
C2. DB Curl (FG) - 2x10 @ 2x40

Tempo

Full dynamic warmup

25x80m (rest until 120bpm)
28:03
(barefoot)

Tempo/BW Circuit

Full dynamic warmup

20x80m (rest until 120bpm)
22:12
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 7:56

Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x40m (2.5 min RI)

A1. Reverse Lunge (FS Grip) - 5/side @ 45, 135, 185, 205
A2. Chinups - 8, 6, 5 @ BW
B1. 1-Arm DB Bench Press (FG) - 5/side @ 70, 75, 80, 4/side @ 85
B2. 1-Arm Face Pull - 10/side @ 40, 45, 50
C1. Pallof Press - 8/side @ 60, 70, 80
C2. DB Hammer Curl (FG) - 6 @ 2x40, 2x45

Track

Full dynamic warmup

4x30m accelerations

2x4x40m (60s cycle/5 min RI)

Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x10m (1 min RI)
6x20m (1.5 min RI)
4x30m (2 min RI)

A1. Front Squat - 5 @ 135, 3 @ 195, 215, 235
A2. Chinups - 3 @ BW, 3 @ BW+20, BW+30
B1. 1-Arm DB Shoulder Press (FG) - 5/side @ 40, 45, 50, 55
B2. Chest-Supported Row - 5 @ 45, 60, 70
C1. 1-Leg RDL - 5/side @ 85, 95
C2. DB Curl (FG) - 6 @ 2x40, 2x45