Mixed doubles · Stockholm

Gus + Aura week

Last Sydney weekend 28 to 29 Nov Fly Wed 2 Dec Race Sat 12 Dec
. Last full week ends Sun 29 Nov.

This week · catch-up risk

Mon
Morning

—

Night

Turf class

The Yard. Together.

Tue
Morning
Night

Alternate every Tuesday: run / World Gym

Wed
Morning

Climb or run

Gus. Pick one.

Night

Rig class

Aura. The Yard.

Thu
Morning

Run

Gus. Optional.

Night

Turf class

The Yard. Together.

Fri
Morning

Climb or run

Gus. Pick one.

Afternoon

Rig class

Aura. The Yard.

Sat
Morning

Payday

Together.

Yoga

Gus, after Payday.

Night

—

Sun
Morning

Rest or catch-up

Missed run first if the week slipped.

Night

—

What each of you is training for

Together

Mon turf, Tuesday run or World Gym, Thu turf, Sat Payday.

Aura

Rig Wed night and Fri afternoon. Running is the limiter. Sunday catch-up if a run slipped.

Gus

Climb or run Wed / Fri mornings. Optional Thu morning run. Yoga after Payday.

The Yard

Mon night turf, Wed night rig, Thu night turf, Fri afternoon rig.

World Gym

Tuesday morning Hyrox circuit, alternating with a morning run.

Climbing gym

Gus, Wed or Fri morning.

Payday

Sat morning. Yoga after is Gus.

Runs

Every km together. Target 5:00 to 5:15. First km easy. First race, do not push.

Stations

One working, one resting. Split the work, not the load. Mixed: 152 / 103 / 2×24 / 20 / 6 kg.

Gus Aura Together on every run
1 km together

1 SkiErg 1000 m

Gus starts
30s 30s 30s 30s to 1000 m

30s each until the machine hits 1000.

1 km together

2 Sled push 50 m · 4 × 12.5 m

Gus starts
7.5m5m
1 · 12.5m
7.5m5m
2 · 12.5m
7.5m5m
3 · 12.5m
7.5m5m
4 · 12.5m

7.5 + 5 four times = 30 + 20 = 50m.

1 km together

3 Sled pull 50 m · 4 × 12.5 m

Gus starts
7.5m5m
1 · 12.5m
7.5m5m
2 · 12.5m
7.5m5m
3 · 12.5m
7.5m5m
4 · 12.5m

Same as the push. 7.5 + 5 four times = 50m.

1 km together

4 Burpee broad jump 80 m · 4 × 20 m

Aura starts
14m6m
1 · 20m
14m6m
2 · 20m
14m6m
3 · 20m
14m6m
4 · 20m

14 + 6 four times = 56 + 24 = 80m. Gus finishes into the run.

1 km together

5 Row 1000 m

Gus starts
250m 500m 250m

250 + 500 + 250 = 1000m. Two swaps only.

1 km together

6 Farmers carry 200 m · 4 × 50 m

Gus starts
60m 40m 60m 40m

60 + 40 + 60 + 40 = 200m. Swap earlier if grip goes.

1 km together

7 Sandbag lunges 100 m · 4 × 25 m

Aura starts
12.5m12.5m
1 · 25m
12.5m12.5m
2 · 25m
12.5m12.5m
3 · 25m
12.5m12.5m
4 · 25m

12.5 each, eight times = 100m. Gus finishes into the run.

1 km together

8 Wall balls 100 · 6 kg

Gus starts
20 15 20 15 20 10

20 + 15 + 20 + 15 + 20 + 10 = 100. Three 20s if they come. If a 20 breaks, 15s and 10s to finish.