Thursday 7.9.2026

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 30 Seconds of Handstand Work
Minute 2 — 30 Seconds of Double-Under/Jump Rope Practice
Minute 3 — 30 Seconds of L-Sit or Tuck-Sit Hold
​
Practice whichever variations are appropriate for your current level. Treat this as "30-ish" seconds at each station. The goal is to practice skills and positions, not to tire yourself out in the first round.

B. Every 4 minutes, for 24 minutes (6 sets):
200/150m Run or Row
400/300m Bike
200/150m Ski
​
*Choose distances that allow for your first four sets to be comfortably under 3 minutes

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds