As well as receiving the workout emails via Team Aretas, we will be posting them here as well. So don’t worry if you missed one, or need to catch up as they will be here whenever you need to have a look over them. Remember, watch the video closely for what you need to do, and head over to the Archon Platform if you need to look at any of the criteria involved in each movement.
25 Minute Time Cap
1 Rep Max Back Squat
3 Rep Max Deadlift
5 Rep Max Power Clean
10 Rep Max Thruster
Max Score 400
This workout is designed to show off your strength, a fundamental element to your overall fitness.
Run 400m, the time cap for this is 3 minutes
On the 3rd minute complete 1 min maximum reps of the following
Hand Release Press Ups, Air Squat, Burpee (Up/Downs), Box Jump Overs
1 Min rest before starting RND 2
Max Score 1500
Bodyweight stamina and muscular endurance are key to this workout. You won’t be able to pace your 400m runs as they will all be scored elements. Due to the scoring process, each movement should be performed at as high intensity as possible for your current condition.
15 Minute Time Cap
Buy-in with a 500m Row
1 Rep Max Power Clean
Buy-out with a 500m Row
Max Score 300
This workout is all about your anaerobic ability and all-out power. All three components are scored, so both rows will need to be at max effort.
ON the minute for 12 minutes
0.00 – 10 Deadlifts
01:00 – 7 Up/Downs
02.00 – 10 Deadlifts
03:00 – 8 Up/Downs
04:00 – 10 Deadlifts
05:00 – 9 Up/Downs
Repeat this pattern until you get to 12 minutes finishing with 12 Up/Downs
Max Score 600
The deadlift is the scored element for this workout. If time allows between rounds, you can increase it to maximise your score. You must be able to complete all reps to move onto the next minute. If you’re unable to make the reps at any stage the workout is over and your score will therefore be lower.