Thursday 7.20.2023

*Coach’s Note: While our schedule and approach to sequencing our days has changed over the past 11 years, we still love having a “fun,” aerobic-based interval workout pop up on a Thursday, after 3 days of tough lifting. Again, this is by no means always the case, but the idea of “Capacity Thursday” lives on with this one. Enjoy!

“FITNESS” & “PERFORMANCE”

Every 5 minutes, for 45 minutes (3 sets) for times:
*Station 1 – 1800/1500 Meter Bike Erg
*Station 2 – 450/375 Meter Ski + 450/375 Meter Row
*Station 3 – Three rounds of:
8 Ring Rows
16 Walking Lunges (unweighted) or Low Step-Up
24 Second Plank Hold

Note your times to complete each station, with the goal of consistent times for each set.

The first round of this workout should feel comfortable; the second round should get tougher, and the third round should be challenging physically (and mentally) to maintain the same pacing as when you started.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg