Transition Week this week before we launch into our next block! For full programming access ( 6 x days per week) see premium access. Workout 1: Double Duty 2 Rounds for Time - 30/24 cal row / ski - 20 box jumps - 6 DBL KB Deadlifts + 7.5m Carry (x4) Deadlifts to be completed as 6 reps into the carry, 4 times before returning back to the row Workout 2: Deadlifts Conventional OR Sumo Every 3 mins x 4 rounds 5 reps at 70% (leave 2 reps in the tank) Rest 5 mins Annie: 50-40-30-20-10 double unders abmat sit ups Can sub double unders for penguin taps (bounce) Workout 3: Norwegian Protocol 4 x 4 min 80% effort on any bike / row / ski / run rest 3 mins between rounds. Use same machine for every working round. Post scores to the comments!

Workout 1: Death Race 5 Rounds for time 12/10 Cal Echo Bike 10 Burpees Target Time: 6-9 Mins Scaling options: 18/14 cal Ski 20/16 cal row Workout 2: 15 Mins to find a 20RM Back Squat (Max 2 attempts, other warm up sets should only be 5 reps or so) Rest 5 mins Into: Steady as she goes 4 Rounds 650/585m Row 10 DB Box Step Overs (2 x 22.5/15) 10 DBL DB Clean and Jerk (2 x 22.5 / 15). Rest time remaining. Time Caps: R1: 5:30 R2: 5:00 R3: 4:30 R4: 4:00 Scaling options: 500/450m row / reduce weight of DB's Workout 3: EMOM x 5 Rounds 1) 250/200m row/ski 2) 15 Bench Press 3) 250/200m row / ski 4) 15 Bent over rows 5) Rest Post scores to comments! For full programming access ( 6 x days per week) see premium access.

Welcome to The Consistency Project - the supportive community built around making health and fitness as simple as possible! You get out what you put in! Ita hard to build community in a room of silence - introduce yourself, let us know where you're from and what your current nutrition / training goals look like. You can check out a little more about the group in the 'About' section, and find some starting guides on how to calculate your calories and macros attached to this post. General Questions or ideas for resources? Check out the tabs below! Cheers, Ben and Kat