Tuesday 2.25.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
150-200 Meter Run or 12-18 Calorie machine of choice
12-15 Cyclist Air Squats
15-20 Hollow Rocks or Weighted Hollow Rocks

*After some brief mobility work, use these intervals as an extended warm-up. Start at an easy pace, and ramp up your speed/effort as you go. You should have at least 30 seconds of rest (though ideally more) before starting your next interval.

B. Four sets of:
Tempo Front Squat x 4 reps @ 42X1 tempo
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 7/10 RPE
*Set 4 — 8/10 RPE

Focus today on perfect tempo and mechanics, only adding weight if these are on point.

C. Against a 2-minute clock, complete:
15/12 Calorie Bike Erg or 12/10 Calorie Echo Bike
120-ft Farmers Carry
Burpees to Target x Max Reps in time remaining

Rest 60 seconds, and complete four sets for max reps.

Adjust the calories such that you are finishing in 50 seconds or less (so that someone else can follow you on the next minute ◡̈ ).

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE