| 1km Run / Ski / Row | 5 rounds (on Mehdi time) |
| Superset: Sled Push + Pull | 4x40m |
| Superset: Lunges + DB Row | 3x12 each |
💡 Increase overall volume from last week. Maintain form under fatigue.
| Long Run | 12–14km steady |
💡 Keep heart rate chilling, focus on consistency.
| 1000m Warm-up Row | 3 round |
| Superset: Pull Ups | 3 working sets |
| Superset: Sled Pulls | 2 Laps (BBB) |
| Superset: Back Machines | 3x15 |
| Superset: Rear Delt Fly + Biceps | 3x15 |
💡 Push intensity a bit higher this week — last cycle before deload.
| 1000m Run/Row/Ski | 2 rounds |
| Heavy Sled Push | 4x40m |
| Superset: Step-Ups + GHD or Nordic Curls | 3x10 each |
| Calf Raises | 3x20 |
💡 Explosive leg day — controlled power and tempo.
| Bench Press (5/3/1) | 3 working sets |
| Superset: Bench Volume + Lat Pulldown | 5x10 (BBB) |
| Superset: Pull-Ups + Dumbbell Row | 3x10 |
| Lateral Raises | 3x12 |
💡 Smooth reps, strong lockouts. Add 5lb if all top sets were clean last week.
| 1500m Run/Row/Ski | 2 rounds |
| Superset: Sled Pulls + Burpee Broad Jumps | 3x40m |
| Pull-Up or Muscle-Up Work | 4x8+ |
💡 Just do it.
| Run (steady) |
| Mobility Flow | 45–60min |
💡 Active recovery. Focus on hips, shoulders, and breathing.
| Chest, Arms, or Shoulders (pick 2) | 5x10 each |
| Abs Finisher | 3 rounds |
💡 Do whatever feels good — just move and vibe.
| 1km Run | 4 rounds |
| 1km SkiErg |
Training schedule updates weekly. Listen to your body. 💪
Remember: consistency beats perfection every time.
💡 2 hours doubles. Keep footwork clean, attack third shots.
| Easy Jog | 3–5km |
💡 Loosen up the legs — keep it conversational pace.
| 5–7km @ moderate pace |
💡 Slightly faster than long run pace. Confidence builder.
| 1 round |
| Sled Push | 4x40m |
💡 Simulate race flow. Focus on transitions and maintaining effort.