2 28

 Skills warmup

Workout:

1000m run

30 wallball

30 knees to elbows

1000m run

30 knees to elbows

30 wallball

1000m run

1000m is to, around Whitnall figure 8, and back

reps	Movement                 weight	1	↓ split totals
1000m run
30 wallball, 20/15
30 kn-elb
1000m run
30 kn-elb
30 wallball, 20/15
1000m run
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

TabaCee 2 24

Skills warmup

Workout:

TabaCee:

Tabata protocol –

box jumps, 24

hang power cleans, 75,55

ring dips

knees to elbows

Finisher

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Box Jump
hp clean, 75
Dip
Kn-Elb
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

2 23

Skills warmup

Workout:

10 Rounds:

10 push press, 95/65

10 ring rows;

10 squats

see 2/7 -- mil press

Finisher

reps	Movement                 weight	1	2	3	…	10	↓ split totals
10 push press, 95
10 ring rows
10 squats
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

2 22

 2 22

Skills warmup

Workout:

5K run:

9 times around the Whitnall figure 8

30 knees to elbows

30 wallballs

reps	Movement                 weight	1	↓ split totals
5K run
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

2 21

7 rounds: 

3 reps of front squats, increasing weight to max, untimed.

Finish with 50 burpees for time

reps	Movement	weight	1	2	3	4	5	6	7	total splits ↓
3 front squats
50 burpees
		round splits →

time / score	recovery
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.