RYZ Training

S U N D A Y R U N C L U B

First run club of the season 😎

40 Minutes
1 Mile Loop
One Hill.

A huge effort from everyone this morning, pushing the climbs and recovering on the descents.

The goal has always been simple for our Run Club … get outside, be social, challenge yourself and enjoy using your fitness in a different environment.

Big thanks to the gang for getting together on a Sunday morning 🫶🏼

Keep your eyes peeled for the next one 👀

P E R F O R M A N C E 🐥

E2MOM x 5
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Build to a heavy Jerk from the rack
@ 90-95%

Back Offs
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E90s x 6
2 x 1 @ 88%
2 x 1 @ 90%
2 x 1 @ 92%

For Time - Teams of 3

120/96 Calorie Ski
15 x 18ft Rope Climbs
60 Thrusters @ 50/35kg
300 Double Unders

Score: Total Time
TC: 18:00

Have a great weekend all … see you next week for another big week of fitness 😎

E A R L Y 🐥

Saturday morning early crew getting up and at it 😎

30:00 AMRAP

80 Cal Erg
60 Dual DB Deadlifts

60 Cal Erg
40 Dual DB Push Press

40 Cal Erg
20 Dual DB Burpee Shuttle Runs

Score: Total rounds + reps

Focus: GRIND
Sustained mixed modal work under fatigue

B A N K H O L I D A Y B U R N E R

Spring Bank Holiday
Heat wave in the UK
A big partner AMRAP with your gym buddies…

Honestly, what more could you ask for? 😅😂

Today’s jam;

45 Minute AMRAP – In Pairs

1000m Run Together
80m DB Walking Lunges
60 Synchro DB Hang Sn**ch
40 Burpee Facing DB
200m DB Farmers Carry

DB Guide Load: 22.5/15kg

Massive effort from everyone who got in and tackled this one today.

We’re buzzing for the summer months ahead with more outdoor sessions, team workouts, and opportunities to get out in the sunshine ☀️

And remember… no moaning about the heat or it’s straight into the coaches fund jar 😂 We’ve waited all year for weather like this, and before we know it we’ll all be running in the rain again 😅

T R A N I N G K P I ‘ s

At RYZ, we believe good programming should be progressive, purposeful, and measurable, not just random hard work.

Our RYZ & GRIND aerobic power sessions have now progressed across the training cycle through increasing interval duration and total work volume. This week our members completed:

2 x 4:30 Row Intervals / 4:30 rest
1000/900m Row + max 8m shuttle runs

2 x 4:30 Ski Intervals / 4:30 rest
1000/900m Ski + max 8m shuttle runs

With the bike progression continuing next session into 2000/1800m efforts before building toward longer continuous aerobic pieces in our test week.

Alongside this, our RYZ & FLOW aerobic endurance sessions have steadily increased running volume across the cycle to improve aerobic base, pacing awareness, recovery ability, and overall more time on the feet.

Both these training weeks have been structured working towards our training KPI testers to give members clear direction and measurable progress throughout training:

RYZ 3-2-1
3 Mile C2 Bike
2000m Ski
1000m Run

Battalia 3-2-1
3 Mile Assault Bike
2000m Row
1000m Run

For us, better aerobic fitness isn’t just about performance in the gym. It improves recovery, energy levels, resilience, and the ability to sustain higher quality movement over time.

Everything we do is built to help our community train with more purpose, confidence, and long term progression.

P E R F O R M A N C E C R E W

0–10 Minutes: DAILY HEAVY
E2:00 x 5 Sets
Build to a Clean & Jerk single
@ or around 93–95%

10–20 Minutes: BACK OFF SETS
E2:00 x 6 Sets
3 x 1 @ 88% of above
2 x 1 @ 90% of above
1 x 1 @ 92% of above

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Mirror Mirror – RYZ Edition
Inspired by Syndicate Crown

In Pairs For Time:

50 Sync Toes to Bar / Toes to Ring
100 Cal Ski
50 Synchro Burpees
50 Sync Wall Balls @ 9/6kg
100 Cal Row

Score: Total time - 22:00 Time Cap

Focus: GRIND
Sustained team output under fatigue.

E A R L Y C R E W

Saturday morning fitness crew with a thirty minute banger this morning 💥

60 years age difference between the oldest and youngest members today … how cool is that!! 😎

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30 Minute AMRAP - In Pairs

400m Run Together
40 Toes to Bar

300m Run Together
30 Sandbag Step Ups @ 25/15kg

200m Run Together
20 Burpee Facing Sandbag

Score: Total rounds + reps

Focus: GRIND
Sustained partner output under fatigue.

T H E R Y Z 1 2

Our annual endurance challenge is back… with a twist 🌪️

📅 Saturday 13th June
⏰ 8AM – 8PM
👥 Teams of 4
🕛 12 Hours

Every hour, on the hour, your team will take on a combination of running + calories on the Ski, Row, and Bike Ergs to rack up points.

💷 £25 per person
🍕 Pizza + beers to celebrate after

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HOW IT WORKS 🧠💪

Teams of 4 (any mix of male/female).

Every hour, each team must complete running loops of:

- 2.4km
- 4.8km
- 6.7km

👉 At least ONE team member must complete the 6.7km loop every hour

Other team members can:

- Match the 6.7km
- Choose a shorter distance
- Take a rest hour if needed

🔥 Once the 6.7km runner returns, your team can start accumulating calories on the erg

Across the 12 hours, each team will complete:

- 4 hours Ski Erg
- 4 hours Row Erg
- 4 hours Bike Erg
- Ergs rotate hourly

Ergs must stop at the top of each hour ⛔ and cannot restart until the next 6.7km loop is completed

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SCORING 🏁

🏃‍♂️ 2.4km = 50 points
🏃‍♂️ 4.8km = 75 points
🏃‍♂️ 6.7km = 100 points
🔥 1 calorie = 1 point

Each athlete earns points for the runs they complete.

Calories are added to your team total.

The more 6.7km efforts across your team… the bigger your score 📈

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STRATEGY ♟️

This isn’t just about fitness … it’s about mindset.

You’ll need to:

- Plan your efforts
- Manage fatigue
- Support your teammates when it gets tough

Because at its core, this event is about doing something hard … individually and as a team.

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12 hours.
One team.
No easy way through.
Are you in? 🔥