Tuesday 1.28.2025

“FITNESS” & “PERFORMANCE”

A. Every 75 seconds, for 11:15 (3 sets of each):
Minute 1 – Handstand Hold Work x 30-45 seconds
(against a wall, freestanding, or HS walking)
Minute 2 – Double-Unders or Jump Rope Practice x 45 seconds
(this should be skill work, not a max effort; if you are proficient at Double-Unders, try to work on Triple Unders)
Minute 3 – L-Sit or Tuck Sit Hold x 30-45 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
10 Hand Release Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
10 Wall Balls

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Single Arm Dumbbell Hang Clean & Jerks

C. (Optional) Two or three sets of:
Alternating Dumbbell Curls x 8-12 reps each arm @ 20X0
Rest as needed
Banded Overhead Tricep Extensions x 15-25 reps @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first