Tuesday 4.21.2026

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 3-5 Tall Box Jumps (or Russian Step Ups each side)
Minute 2 — 15-20 Russian Kettlebell Swings
Minute 3 — 30-40 Second Hollow Hold

*Height of the box doesn’t matter; work on jumping as high as possible, and landing softly in an athletic stance. For the KB Swings, focus on a strong, explosive swing, fully extending the legs and hips.

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
2 Hang Snatches (from mid thigh)
followed by...
20-30 Double-Unders

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

Every 90 seconds, for 24 minutes (4 sets of each) for max calories:
Station 1 — 60 Seconds of Ski Erg (or Row) for Calories
Station 2 — 150-ft Filly Carry (Switch sides halfway)
Station 3 — 60 Seconds of Bike Erg (or Echo Bike) for Calories
Station 4 — 1-2 Wall Walks (or 4-6 Push-ups) + 12-16 Cobra Walking Lunges + 1-2 Wall Walks

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustainable 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)