Conditioning Test OR Tuesday Workout Rowling x 100m alternating with one strength exercise: Push-ups x 10-15 (1-2 RIR) Bar curls x 10-15...

Conditioning Test OR Monday Workout Recovery Conditioning - 15 min EMOM of: 1. Dumbbell step-up x 8 p/s 2. Bike x 45 sec. 3. Landmine...

Row - 2km Row or 7 mins Max Distance Thursday Workout

Team Conditioning 5 min Sled Sprints + 5 Burpees after every sprint then Aerobic Conditioning - 24 min EMOM: Bike x 45 sec. Plate kang...

Strength accessory - 3 sets of: - Slider ham-curls x 8-12  (1-2 RIR) - Push-ups x 8-12 (1-2 RIR) - Bar curls x 10-15 (1-2 RIR) -...

Partnered Work-to-Rest 2.5 mins at RPE 8 at each station 1. Rope slams x 40 2. KB swings x 15 3. Bike x 5 cal. 4. DB Pull-through x 8 p/s...

Row Technique Demo 15 min EMOM of: 1. Lateral bench step-up/over x 10 p/s 2. Slider mountain climbers x 10 p/s (One-leg at a time) 3. Row...

Conditioning - Threshold Intervals 3 sets of 6 mins at RPE 9 of: 1. Row or Bike 2. TRX Sled-pull + push x 3 u/b + Step-ups x Switch with...

Aspire Strength Olympics 2024 2 Teams - 10 Events 1. Team broad jump total distance as a team wins (Team) Must hold landing Measured...

Strength accessory - 3 sets of: - Slider ham-curls x 8-12  (2-3 RIR) - Push-ups x 8-12 (2-3 RIR) - Bar curls x 10-15 (2-3 RIR) -...

Partnered Work-to-Rest 2 mins at RPE 8 at each station 1. Rope slams x 40 2. Bodyweight squats x 10 3. Bike x 5 cal. 4. Sled TRX row +...

20 min EMOM of: 1. Lateral bench step-up/over x 8 p/s + MB front-facing rot. toss x 8 p/s 2. Slider mountain climbers x 8 p/s (One-leg at...

Conditioning - Threshold Intervals 3 sets of 5 mins of: 1. Row (If needed: Double block-run) 2. Sled-push x 2 u/b + Bike x Switch with...

Strength accessory - 4 sets of: - Partnered Nordic falls x 5 - DB lateral-raises x 8-12 - Hollow band pull-down x 20-30 Mobility...

Strength Accessory - 2-3 sets of: - Side-plank x 40 sec. p/s - SL calf-raises x 6-10 p/s - Split-stance wall hold x 20 sec. p/s...

- Rowing technique demo 20 min EMOM of: - Lateral step-over x 10 p/s + KB swing x 10 (1st min) - Seated DB curl x 10-15 (1-2 RIR) (2nd...

Conditioning - Short Intervals 3 sets of 4 mins (20 on at RPE 9-10 / 10 off): 1. Bike / Slider mountain climbers 2. Row / Burpee 3. Power...

Short Partnered Intervals - Work to Rest 2 sets of 2 mins at RPE 9 each station - Akimbo rope slams x 40 (If trio: Run + Rest station)...

Strength Accessory 3 sets of: - Partnered Nordic falls x 5 - DB lateral-raises x 10-15 3 sets of: - Side-plank x 35 sec. p/s - SL...

Conditioning - Threshold Intervals 3 rounds - (5 mins on / 3 mins off): 1. Bike x 8/12 cal. + Deadball box step-over x 8 p/s 2. Row 3....