Bonny

A good mix of movements and a solid amount of running. You should build into the first run and if feeling good can bring it home on the final run.

Lucky

Have you realised that all these workouts are named after our pets? Come on we all know someone with a dog called Lucky.

This can be used as a focused grind or really get after it and use it as a fitness test. 3 rounds for intermediate and 5 rounds for elite athletes.

Weights should be as per weight or 5kg lighter for the GTO and use a lighter ball of 6/4kg.

Pearl

Strength Bench Marking workout – strength will help your endurance and injury prevention.

Part 1 – Heavy lifts for legs and both push and pull for upper body. This can be used as a test or bench marking for your overall strength. Take time between sets and really focus on form, leave ego at the door.

Part 2 – You can now build endurance for your core strength and stability. This is also very important for injury prevention.

Rossi

You can use the buy in and buy out as warm up and cool down or if you’re feeling elite then hit workout hard from the start. 

This workout is going to really test your upper body strength endurance and expect the shoulders to become fatigued. If using a light ball then make sure to recatch on the bounce, if using a heavy ball you can let the floor absorb the force each time.

Clyde

This workout is more of a grind and working strength for legs, push and pull upper body and core.

Use the run/erg as a shake out before you attack the next round.

BERT

Test where you are before Race Day!

Part 1: 15 – 20 minute AMRAP (As Many Reps As Possible). This part will show your endurance level. For experienced athletes looking to push themselves, aim to complete a round every two minutes.

Part 2: This is where your mental toughness comes into play. How fast can you get the calories done? Will you listen to that voice in your head telling you to slow down, or will you push that extra 5% every round?

Sasha

A Workout to build your strength and endurance.

Part A: This should be completed slowly and controlled with a focus on technique and a minimum 90-second rest at the end of each round. Heart rate should be low 

Part B: This is a great mini workout to burn out the legs, improve strength and endurance, and raise your heart rate. Try completing it at a steady pace with minimal rest between sets. 

Elky

A descending style workout which targets full body movements and good amount of erg and running to improve your fitness racing.

4 rounds in total, dropping 5 reps off the movements after completing a full round.
Round 1 = 25 reps of Plate thrusters, Air squats, hand-release push-ups, and Kettlebell swings. Rower and Run are 400m each round.

Try to complete each set unbroken, so complete 25 Thrusters without dropping the weight to the floor.

Pepper

If completing the workout in the gym, then focus on Bench Press and Barbell Cleans.

You want to move a decent amount of weight and less focus on trying to complete the workout fast.

The at-home option for this workout is to complete push-ups, ball slams or GTO’s.

The workout is pyramid style, except lunges are always 24 reps, and the run is 400m at the end of each round.

Luke

A shorty but a real goodie for Threshold effort. 

Try to complete each round at the same intensity. Can you do the same amount of Burpees in round 1 as you can in round 3? The trick is to hold back just a little, but not too much.

1 min rest is not enough recovery if you hit your first 1 or 2 efforts too hard. You will need to complete this workout a few times to understand the pacing.

Record your total calories and reps for the workout and try to beat it next time.

Sunny

A descending workout close in style to our Paladin race challenge.

Focus on the quality of reps and break up each movement into manageable sets. For kickthroughs, you might do 6 x 10 reps with 5 – 10 seconds of rest to ensure you don’t fatigue and can keep a consistent pace.

If you want to complete this workout at home or the local park and don’t have weight plates, substitute the GTO’s and Plate Thrusters for Butterfly sit ups and Burpees.