ALL WEEKLY WORKOUTS HAVE A 12 MINUTE TARGET IF SCALED CORRECTLY!  

Please consult with your friendly Aloha Personal Trainer for your own unique modifications to the workout! 

23.5
7 Rounds for Time
20 Jumping Jacks
11 Goblet Squat 16/12kg
7 Knees to Chest or V-up
​
23.4
40-30-20-10
Calorie Ski
American Swing 16/12kg
​
23.3
For Time
45 Calorie Row
40 Thruster 65/45
35 Burpee

23.2
Three 4 Minute Rounds
At the start of each round run 300m
In the remaining time do as many rounds as possible of
3 Power Cleans 75/45
6 Pushups
9 Air Squats
*Score is total number of 3-6-9 completed after the run.   Each round start with a 300m run.  No rest in between each round.  

23.1
“2023”

20 Knees to Chest
23 Front Squat
20 Burpees
23 Deadlifts
20 Hang Cleans
23 Shoulder to Overhead