Thursday 10.1.2026

*Program Note: The newsletter this week had Deadlifts today, but those have been moved to tomorrow (Friday), after a particularly hamstring-heavy front end of the week.

Also, if your legs are dead today from all those lunges and Wall Balls yesterday, you can sub the Front Squats for Hang Power Cleans. Or just deal with it ◡̈

“FITNESS” & “PERFORMANCE”

Against an 8-minute clock, complete:
2.4.6.8.10.12...
Dumbbell or Kettlebell Bench Press
*6/5 Calorie Row after each set
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Rest 2 minutes, then...
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Against an 8-minute clock, complete:
2.4.6.8.10.12...
Dumbbell or Kettlebell Front Squat (or Goblet Squat)
*6/5 Calorie Ski after each set
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Rest 2 minutes, then...
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Against an 8-minute clock, complete:
2.4.6.8.10.12...
Dumbbell or Kettlebell Plank Row (R+L=1)
*6/5 Calorie Bike Erg after each set

Choose a pair of Dumbbells or Kettlebells that would be challenging for a set of 10 on each movement.

Finish with 5-10 minutes of cooldown stretching

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds