Learn new skills during your fitness holiday in Bali

Day 1

StrengthConditioning
Back Squat

4 x 4 @ 80%
4 x 3 @ 82.5%
3 x 3 @ 85%
3 x 3 @ 87.5%
Part 1: Focus on speed capacity

300 double unders for time
*Each break = 20 push ups
*6min time cap

Part 2: Aerobic capacity
Every 4min for 4 rounds
400m run
20 burpees

*Score based on slowest round
Scaling
Double unders
• Int: 500 single unders
• Beg: 300 single unders

Burpees
• Int: 15 burpees
• Beg: 12 burpees

Day 2

StrengthConditioning
Part 1
Every 2min for 10min (5 rounds)
10 deficit or strict HSPU
7 bar muscle ups

Part 2
5 sets of:
20 unbroken V-ups with medball 9/6kg

Rest 1min between each set
25min EMOM

Min 1: 15-20 reps Power snatch @ 40% of 1RM
Min 2: 20-25 reps Russian Swing 32/24 kg
Min 3: 20-25 reps of box jumps
Min 4: 20-22 reps of clean and jerk @ same weight as snatch
Min 5: Rest
Scaling
Handstand push ups
• Int: kipping HSPU
• Beg: HSPU with box on feet

Muscle ups
• Int: chest to bar pull ups
• Beg: 14 ring rows

V-up with med balls
• Int: 6/4 kg
• Beg: No med ball
Decrease number of reps to a point where
you can complete all reps within the minute

Day 3

StrengthConditioning
16min AMRAP
6 Deadlift @ 80%
8 Strict press @ 70%

*Target is 6 rounds
Chipper WOD

100 wall balls 9/6kg
80 box jump over
60 Alternating DB or KB snatch 24/16
40 HSPU
20m handstand walk

23min time cap
Scaling
Wall balls
• Beg: 50 reps 6/4kg

KB or DB
• Int: 16/12 kg
• Beg: 12/8 kg

HSPU
• Int: elevate surface with 1-2 abmats
• Beg: feet on box

Day 4

StrengthConditioning
Tempo front squat 3131:
3s down
1s pause at bottom of squat
3s up
1s pause at lock out

6 x 3 @ 70-75% of 1RM
AMRAP method by
Jonne Koski

15min AMRAP
4 ring muscle ups
8 full clean 80/60kg
12 toes to bar
Scaling
Front squats
• Beg: 6x6 at light-mod. weight
Muscle ups
• Int: 8 chest to bar pull ups + 8 push ups
• Beg: 16 ring rows

Toes to bar
• Int: knee to elbow
• Beg: knee raises

Cleans
• Int: 60/40kg
• Beg: hang power 30/15kg

Day 5

StrengthConditioning
Full snatch
7 x 1 @ 70%

then
5 x 2 @ 80%
1st rep drop to bottom
and lock out arms but
don't stand up
2nd rep complete full movement

Time cap 20min
"Filthy Fifty"

For time
50 reps of the following:
-Box jumps
-Jumping pull ups
-KB swings 24/16kg
-Walking lunges
-Knees to elbows
-Push press 20/15kg
-Back extensions
-Wall balls 9/6kg
-Double unders

*30min time cap
Scaling
Beginners, complete 40 reps of all movements

Kettlebell
• Int & beg: 16/12 kg

Med ball
• Beg: 6/4 kg

Double unders
• Beg: single unders

How to read our workouts:

  • When describing strength workout volume, the first number represents the number of sets followed by the number of repetitions. Example: 5 x 10 means 5 sets of 10 reps. Rest in between sets.
  • Percentage of weight is based off your 1 rep max (1RM) which is the absolute heaviest you can go. If you don’t know what your 1RM weight is, gauge it by effort. This requires experience. If you’re unsure, consult your trainer.
  • When prescribing weights/height, the first number represents male prescribed weight/height followed by female prescribed weight/height. Example: kettlebell swings 24/16 kg means 24 kg for male, 16 kg for females.

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