Friday 4.18.2026

*Reminder: Rowing Workshop with Coach TJ is this Sunday at 8am! Sign up on Zen Planner!

“FITNESS” & “PERFORMANCE”

In teams of three, with only one partner working at a time, complete the following as quickly as possible
1200 Meter Relay Run, Row, or Ski (Bike Erg is 2x distance)
120 Double-Unders (or Lateral Line hops)
90 Power Cleans (115/75 lbs) or Kettlebell Swings
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
1200 Meter Relay Run or Row
120 Double-Unders
90 Power Cleans or Kettlebell Swings
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run or Row

“BURN”

Against a 75-second running clock:
7 V-Ups or Tuck-Ups
15 Air Squats
Max Calorie Row in remaining time
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Rest 45 seconds, then…
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Against a 75-second running clock:
5 No Push-ups Burpees
10 Alternating Hang Dumbbell Snatches
Max Calorie Bike Erg in remaining time
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Rest 45 seconds, then...
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Against a 75-second running clock:
5 Yoga Push-ups
10 Jumping Lunges
Max Calorie Ski Erg in time remaining
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Rest 45 seconds, then...
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Repeat the entire 6-minute piece four more times for a total of FIVE sets.

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)