Thursday 8.21.2025

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Cyclist Front Squat x 6 reps @ 31X1
Rest 45 seconds
Weighted Pronated Grip Pull-ups x 4-6 reps @ 20X0
Rest 90 seconds

Perform 1-2 warm-up sets, then load your Cyclist Squats at an RPE of 7-8/10 for all of your working sets. You can opt to use Dumbbells instead of a Barbell here if you prefer. Make your Pull-up sets close to failure for each.

B. Two or three sets of:
Dumbbell Twist Curls x 10-12 reps @ 2010
Rest 10 seconds
Crush Grip or Dual Dumbbell Flutter Kicks x 30-40 seconds
Rest 60 seconds

C. Against a 10-minute clock, complete:
2.4.6.8.10.12...
Goblet Box Step Up Left Leg
Goblet Box Step Up Right Leg
Plank Kettlebell or Dumbbell Pull Throughs (R+L = 1)
*25 Double-Unders (or 5/4 Calorie Machine) after each set

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total