Wednesday 4.30.2025

*Coach’s Notes: This has been (and will continue to be) a heavy week in terms of lifts, but today will be solely focused on monostructural, aerobic capacity work. As always, the goal here is challenging, but repeatable efforts. The more experienced you are on the Ergs, the more you’ll be able to push things without redlining.

If you are interested in doing something more strength-based, talk to your coach before class about making up either Monday or Tuesday’s workout, or maybe something from last week that you missed. Otherwise, buckle up, and enjoy ◡̈ . P.S. This one is all about the row (much like that one from 4.8.2025….just much longer).

“FITNESS” & “PERFORMANCE”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals

*Compare to 1.30.2024 and/or 3.8.2023

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)