Training

8 rounds off 4:00

15/12 cal row
15 thrusters (35/25kg)
150m run

This interval session will tax the legs and your mental capacity to keep going.

The row should be a sprint, the thrusters should be unbroken and get that run done to give yourself maximum rest before the next round begins!

Scaling:
Row – the row will be capped at 40 seconds. If you haven’t hit 15/12 calories by that time in round 1, use however many calories you have rowed as your target.
Thruster – these should be light enough to know you can pick the bar straight up and do 15 unbroken. Reduce the weight accordingly.

Top tip:
Pick the bar up as soon as you get off the rower. The thrusters should be a chance to get your breath back; standing around before you pick it up won’t help. Get those thrusters done and give yourself extra rest at the end of the round instead so you can hit the row hard each time.

Training

10-20-30-40-30-20-10
split jumps
push-ups
air squats
sit-ups
skaters
mountain climbers

Time cap: 30 minutes

This bodyweight mover works a little bit of everything. The aim is to hold a consistent pace throughout.

Scaling:
Split jumps – the focus is the jump, so reduce range if you need to, but keep the jump high!
Push-ups – this is a high volume workout with 160 reps in total. Scale to knees if you can’t comfortably hold sets of 10.

Top tip:
Find a steady pace and try not to break any movements except the push-ups. Always break push-ups a couple of reps before failure.

Training

20-minute AMRAP:
5 power clean (70/50kg)
10 burpee box jump over (24/20″)
15 air squat

This workout is all about the legs and the focus is the power clean under fatigue. Try to maintain explosive power.

Scaling:
Power clean – pick a weight you can keep moving. It’s fine to do these in singles, but you should be able to step back to the bar pretty quickly.
BBJO: lower the height or step up if needed

Top tip:
Find a steady pace on the BBJO and air squats

Training

Train Inside out is a gym right on the edge of a state-of-the-art 4G rugby pitch using container units specifically engineered to our exact requirements.