Tuesday 7.30.2024

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skill/Core Intervals
Every 3 minutes, for 15 minutes (5 sets):
1-2 Rope Climbs (Advanced: Legless) or 8-10 Strict Hanging Knee Tucks @ 21X0
10-15 Hollow Rocks
100-150 Meter Run

You should have a minimum of 45 seconds of rest between intervals here. Your first set should feel relatively easy, then the perceived effort should increase as you progress through your sets.

B. Every 90 seconds, for 18 minutes (3 sets), for max reps/calories:
Station 1 – 60 Seconds of Strict Pull-ups (Advanced option: Bar Muscle-Ups)
Station 2 – 60 Seconds of Ski Erg (for Calories)
Station 3 – 60 Seconds of Burpee Box Jump-Overs (or Step-Overs)
Station 4 – 60 Seconds of Bike Erg (for Calories)

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-8 rounds

**note cals for each station, and try to stay as consistent as possible