Mars

Day 1 Day 2 Day 3

S1 Warm up Warm up Warm up
3 tours 3 tours 3 tours
15 jumping jack 10 ankle rock 30’’ kb swing
4 Down N up 10 leg swing/side 8 scap push up
8 good morning 50m run 8 scap pull up
20’’ hollow hold
Accessories Accessories
2 tours Accessories 3 tours
30’’ plank DeadliS 12 leg presses
30’’ L/R side plank 3 x 10 @60% 12 preacher arm biceps curl
12 leg curl
Front squat Rest 2’ btw sets
3 x 10 @55-60% Pre workout warm up :
Bench press 3 x 5 kipping
Rest 2’ 3 x 10 @60% 3 x 5 low buVerfly
3 x 3 buVerfly pull up
Pre workout warm up: Rest 2’ btw sets
5 snatch light weight/side + 5 burpees Rest as needed
over dumbell Main course
Rest 1’’ Amrap 10’ Main course
4 snatch moderate weight/side + 4 2-4-6-…-10 For ^me
burpees over dumbell ShuVle run* 6 sets of :
Rest 1’ 4-8-12-…-20 12 push ups
3 snatch prescribed weight/side + 3 Sit up 9 Single devil press
burpees over dumbell 6 pull up
*1 ShuVle run = 14m (7,5m x 2) Rest 1:1
Rest 3’
 Main course Rx : 50lb/22,5kg
Open 24.1 Inter : 35lb/15kg
For ^me Tc: 15’ Sc : 27,5lb/12kg
21 Db snatch 1 arm
21 Burpees over Db
21 Db snatch 2 arm
21 Burpees over Db
15 Db snatch 1 arm
15 Burpees over Db
15 Db snatch 2 arm
15 Burpees over Db
9 Db snatch 1 arm
9 Burpees over Db
9 Db snatch 2 arm
9 Burpees over Db

Rx : 50lb/22,5kg
Inter : 35lb/15kg
Sc : 27,5lb/12kg
S2 Warm up Warm up Warm up
2 tours 3 tours 2 tours
30’’ row 10 leg swing/side 15 jumping jacks
8 scap push up 10 ankle rocks 8 scap push up
20’’ Hs hold 10m high knees 8 scap pull up
10m farmer carry 10m straight leg drives 20’’ arc hold
10m buV kick
Accessories 1’ rest Accessories
Front squat 3 tours
3 x 8 @65% + 4 siVed box jump 10 horizontal row
Rest 2’ btw sets 10 pec fly
 Accessories 10 tuck-ups
Op^onal DeadliS
Arnold press 3 x 8 @65% Pre workout warm up:
3 x 10 3 x 5 kipping
Rest as needed Bench press 3 x 5 knee raises
3 x 8 @65% 3 x 3 knee to elbow
Main course
4 sets of : Main course Main course
60m farmer carry RUN FOREST RUN ! 6 sets of :
20 cal row 3 x 200m high pace + 400m recovery pace 12 Db snatch
10 hspu 2 x 300m moderate pace to high pace + 9 push ups
Rest 1:1 600m recovery pace 6 T2B
Rest 1:1
Rx : 2 x 50lb/22,5kg
Inter : 2 x 35lb/15kg Rx : 50lb/22,5kg
Sc : 2 x 27,5lb/12kg Inter : 35lb/15kg
Sc : 27,5lb/12kg
S3 Warm up Warm up Warm up
3 tours 3 tours 2 tours
30’’ su/du 10 kossac squat 45’ row
10 banded good morning 10 leg swing/side 10 scap pull ups
3 down n up 100m run 8 kang squat
6 best stretch in the world/side 6 kang squat
Accessories
Accessories Accessories Amrap 10’
Squat DeadliS 45’’ wall sit
3 x 4 front squat + 4 back squat @65% 3 x 6 @70% 10 preacher biceps curl
du Front squat 20’’ hollow hold
Rest 2’ Bench press
3 x 6 @70%
 Pre workout warm up Main course
1 Burgener complex* Op^onal work (for quality) : 3 sets of :
3 push press Amrap 10’ 250m row
Rest as needed 10 GHD back extension 25 air squat
1 burgener complex 10 push up 5 strict pull up
2 Jerk 10 kossac squat (bodyweight) Rest 1’ btw sets

Main course Main course Rest 3’

6 sets of 4 sets of :
40 du 400m run 2 sets of :
9 Power clean @40 12 Plate OH squat @20Kg 500m row
6 S2OH 200m run 50 air squats
3 burpees Rest 2’ 10 T2B
Rest 1:1 Rest 2’ btw sets
S4 Warm up Warm up Warm up
3 tours 3 tours 3 tours
30’’ su/du 10 leg swing/side 45’’ row
10 good morning 10 ankle rota^on/side 8 scap pull up
30’’ boVom squat posi^on 10m high knees 8 kossac squat (bodyweight)
15 ankle rota^on/side 10m straight leg drives
10m buV kick Accessories
Accessories 1’ rest Amrap 12’
Back squat 12 romanian deadliS
3 x 6 @70% Accessories 12 barbel biceps curl
Rest 2’ btw sets 3 rounds of 12 horiztal row
4 deadliS @80%
Op^onal work : 30’’ rest
Amrap 10’ 4 bench press @80%
10 leg extension 2’ rest btw sets
10 leg curl
 10 calve raises Main course Main course
4 x 400m run/1’ rest (moderate pace) 2 sets of
Main course 4 x 200m run/2’ rest (moderate to high) 30 cals row
5 sets of : 4 x 100m run/3’ rest (as high as you can) 20 push up
32 du 10 pull ups
16 Db snatch @22’5 1’ rest
8 front squat @40
Rest 1’30 3’rest

2 sets of
30 cals row
20 push up
10 T2B
1’ rest

Straight leg drives

hVps://www.youtube.com/watch?v=Juhc15kVZWI&pp=ygUkc3RyYWlnaHQgbGVnIGRyaXZlICBydW5uaW5nIHdhcm0gdXAg

High knees
hVps://www.youtube.com/watch?v=_koAkJJVT7Y&pp=ygUbaGlnaCBrbmVlcyBydW5uaW5nIHdhcm0gdXAg

Leg swing
hVps://www.youtube.com/watch?v=naW8u72lOzI&pp=ygUJbGVnIHN3aW5n

Burgener complex
hVps://www.youtube.com/watch?v=8DVSbFqEPDY&pp=ygUWYnVyZ2VuZXIgd2FybSB1cCBjbGVhbg%3D%3D