Wednesday 8.6.2025

“FITNESS” & “PERFORMANCE”

A. Every 6 minutes, for 24 minutes (4 sets):
15 Box Jump-Overs (24/20") or Step-Overs
600/540 Meter Bike Erg
12 Power Snatches (95/63 lb) or 15 Russian Kettlebell Swings
300/270 Meter Ski

Compare to 7.8.2024

B. Two or Three sets of:
Half Kneeling Kettlebell or Plate Chop x 8-10 reps each side
Rest 30 seconds
Star Plank or Side Plank x 20-30 seconds each side
Rest 30 seconds
Supinated Band Pull Aparts x 15-20 reps
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE