Thursday 5.9.2024

“FITNESS”

A. Every 75 seconds, for 11:15 (3 sets of each):
Minute 1 — Seated Box Jump x 4-5 reps or Russian Step Ups x 6-8/side
Minute 2 — Rope Climbs x 2-3 reps or Strict Hanging Knee Raises x 10-15 reps @ 21X0
Minute 3 — Handstand Walk x 30-60 feet or Wall Facing Handstand Hold x 30-45 seconds

B. Three sets of:
Dumbbell Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest 45 seconds

C. Four sets for max reps/calories of:
30 Seconds of Double-Unders or Single-Unders
30 Seconds of Burpees
60 Seconds of Bike Erg or Row (for Calories)
Rest 60 seconds

“PERFORMANCE”

A. Every 75 seconds, for 11:15 (3 sets of each):
Minute 1 — Seated Box Jump x 4-5 reps
Minute 2 — Rope Climbs x 2-3 reps
Minute 3 — Handstand Walk x 30-60 feet

B. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 – 65-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

Try to increase loading from what you used on 4.30.2024, or simply build in load to make your final sets an 8-9/10 RPE.

C. Four sets for max reps/calories of:
30 Seconds of Double-Unders
30 Seconds of Burpees
60 Seconds of Bike Erg or Row (for Calories)
Rest 60 seconds

“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
—
*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