Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 2x3 @ 245, 3x3 @ 225
A2. Scapular Wall Slide - 4x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 265
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x70
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band
D1. Pallof Press Iso Holds - 3x(3x10s/side) @ 65
D2. Cable Row (Prone Grip) - 3x10 @ 115

Track

Full dynamic warmup

8x(15-yd Side Shuffle to 15-yd Sprint)

8x50m accelerations

Lift

Full dynamic warmup

A1. Low Rack Pull - 5 @ 135, 3 @ 205, 275, 4x5 @ 325
A2. Wall Ankle Mobs - 3x(15/side)
B1. Natural GHR - 3x6 @ BW
B2. Alternating DB Bench Press - 3x5 @ 2x65
C1. Neutral-Grip Pullups - 5, 4, 4 @ BW
C2. Side Bridge Wall Slides - 3x(10/side)
D1. Crossover Reverse Fly - 2x10 @ 35
D2. Stability Ball Adductor Stretch - 2x(30s/side)

Bike

20 minutes
20s Work (40s Rest)
278 calories

Lift/Ultimate

Full dynamic warmup

A1. Close-Grip Bench Press (FG) - 5 @ 135, 2x3 @ 190, 2x3 @ 185
A2. Pullups - 3 @ BW, 3x3 @ BW+10
B1. Walking DB Lunges - 3x(6/side) @ 2x60
B2. Chest-Supported Row - 10 @ 55, 2x10 @ 45
C1. Bar Rollout - 3x8
C2. Side-Lying External Rotation - 3x(10/side) @ 8

Full dynamic warmup
2 hours Ultimate

Bike

20 minutes
20s Work (40s Rest)
258 calories

Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 3x3 @ 235
A2. Scapular Wall Slide - 2x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 245
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x60
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band
D1. Pallof Press Iso Holds - 3x(3x10s/side) @ 60
D2. Cable Row (Prone Grip) - 3x10 @ 110

Track

Full dynamic warmup

8x(15-yd Side Shuffle to 15-yd Sprint)

8x50m accelerations

(barefoot)

Lift

Full dynamic warmup

A1. Low Rack Pull - 5 @ 135, 3 @ 205, 255, 3x5 @ 305
A2. Wall Ankle Mobs - 3x(15/side)
B1. Natural GHR - 3x6 @ BW
B2. Alternating DB Bench Press - 3x5 @ 2x60
C1. Neutral-Grip Pullups - 3x4 @ BW
C2. Side Bridge Wall Slides - 2x(10/side)
D1. Crossover Reverse Fly - 2x10 @ 30
D2. Stability Ball Adductor Stretch - 2x(30s/side)

Bike

20 minutes
20s Work (40s Rest)
254 calories

Lift/Ultimate

Full dynamic warmup

A1. Close-Grip Bench Press (FG) - 5 @ 135, 4x3 @ 185
A2. Pullups - 4x3 @ BW
B1. Walking DB Lunges - 3x(6/side) @ 2x50
B2. Chest-Supported Row - 3x10 @ 50

Full dynamic warmup
2 hours Ultimate

Bike

20 minutes
20s Work (40s Rest)

Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 4x3 @ 225
A2. Scapular Wall Slide - 2x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 225
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x50
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band

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

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+45
B1. 1-Arm DB Bench Press (FG) - 6/side @ 80, 90, 4/side @ 95
B2. Face Pull - 10 @ 90, 100, 110
C. Cable Woodchop (Low-High) - 6/side @ 60, 70, 80