Wednesday 8.13.2025

“FITNESS” & “PERFORMANCE”

Every 4 minutes, for 32 minutes (4 sets of each):
Station 1 —
320/260 Meter Row
16 Wall Balls
8 Burpees

Station 2 —
320/260 Meter Ski or 640/520 Meter Bike Erg
16 Cobra Walking Lunges
8 Single Arm Devil's Presses

*Alternate between Stations 1 & 2 on 4-minute intervals until you’ve completed 4 sets of each station. Your goal is to have at least 30 seconds of rest between stations — adjust distances and reps accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progress through the workout (though keeping the same or similar times for each set).

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute