It’s really important to get all areas of this week in before you start your new programme. 

We use the results from this week to make sure you are training optimally and so that the programme is made specifically to you with your set paces and rep schemes. 

Once this week is complete you can drop straight into your competition programme and you’ll be able to hit the ground running.

We have a leaderboard on the programming site, where all of these scores will rank up with everyone else on the programme. Giving you and us a good indication of where you’re at and where you need to be! Hit the tests hard and note down all your results. 

If you have any questions about any part of this week then please get in contact.



5km Row

Warm up routine and tips: 
Before starting your warm up, make sure your rower has the correct drag factor for you. Go into ‘More options’ then ‘Display drag factor’ and start rowing. 

Males should be between 130-135 and females between 120-125. Warm up with 8 minutes of rowing at an easy pace holding a low rate (22 S/M or lower). Then get off and mobilise, have a foam roll and return to your rower. 

Programme into the machine 1:00 work and 1:00 rest. Do 5 intervals, each interval slowly building up to your desired pace and rate. 

Rest no longer than 5 minutes after your last interval then start your 5km time trial. Record your total time and your average pace /500m.



a) 8 min ladder:

1 Front Squat @ 70/47.5kg
1 Ring Muscle up
2,2 - 3,3 - 4,4 etc

b) Establish a max UB set of Strict C2B pull ups


c) 5 min AMRAP: C2B pull ups

d) Establish a max time freestanding HS hold 

- hands may NOT move, you must stay completely still!



a) 20 min AMRAP of Snatches:

Starting at 50% of your 1RM Full Snatch.
Add 5% every 3 successful lifts (Full Snatch only).

b) Establish a max UB set of Strict HSPU

c) 5 min AMRAP: HSPU

d) Establish a max time ring support hold. 

Set up a pair of rings so that they are at chest height. During the support hold your arms must be fully turned out so that the palms of the hands are facing forwards and the straps are behind the arms and not touching the arms. Your body must be in a straight line. If your arms bend at the elbow then the hold is over.



20 min max watt bike

Warm up routine and tips:
Set your bike up optimally so you aren’t overreaching for the pedals but so that your legs are just short of fully extending when pushing the pedal down to the bottom. Bike for 5 minutes at a comfortable pace. Get off, have a walk around and then return to your bike. Then do 30s on, 30s off for 5 sets. Each set building your pace to what you predict to hold for the 10 minutes. As an idea this should feel like 80-85% effort throughout. After the 5 sets, have no more than 5 minutes rest before you start the test. Record your total totals and your average RPM.


a) Tabata Power Snatch @ 35/25kg. 

Score is total reps

b) Establish a max UB set of Strict T2B


c) 5 min AMRAP: T2B


30 minute row for max distance at <22 S/M

This is a long time spent the rowing machine at a very low rate. 
Make sure you set up on the rower optimally. 

Drag factor: Men 130-135, Women 120-125

Warm up with 5 minutes of steady rowing, getting used to what 22 S/M or lower feels like.

During the test you may not go over 22 S/M at any point.
If you want to increase your speed, you need to increase the power of the stroke rather than the frequency.

Note down total distance rowed and average pace.



a) 20 min AMRAP of Clean and Jerks

Starting at 50% of your 1RM Clean and Jerk (Squat clean and Jerk).
Add 5% every 3 successful lifts (Squat clean and jerk only).

b) Establish a max set of strict ring muscle ups

c) 5 min AMRAP: Ring muscle ups

d) 7min AMRAP of burpees + 6” touch

e) Establish a max time L-sit hold. 

Using paralettes, make a stack of bumper plates under neath your feet so that if your feet drop to lower than parallel to the floor they will touch the plates.



a) Back Squat 5 x 5 @ 75%

b) Establish a max set of strict bar muscle ups

c) 5 min AMRAP: Bar muscle ups

d) ‘Rowing Kelly’

5 rounds for time:
30 Cal row
30 Box jumps 24/20”
30 Wall balls 20/14lb 10ft