Wednesday 7.9.2025

“FITNESS”

A. Take 12 minutes to cycle through the following Kettlebell circuit, taking minimal rest between movements:
2-3 Half Turkish Get Ups each arm
8-12 Single Arm Kettlebell Swings each arm
12-16 Quadruped Plank Kettlebell Pull Throughs

Choose a loading that allows for fluid movement. If it feels easy after 6 minutes, try a heavier KB.

B. Every 4 minutes, for 24 minutes (6 sets):
16/12 Calorie Row, Ski, or Bike Erg
8 Toes to Bar (or 8-10 V-Ups)
12 Box Jump-Overs or Step-Overs
8 Alternating Dumbbell Snatches

*Adjust reps/calories up or down to make this appropriately challenging for your level of fitness. You should have a minimum of 60 seconds rest between sets to keep your efforts sustainable.

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 2 reps

Start out light, and only add load if you are able to keep good technique and speed. Your final sets should be an 8/10 RPE.

B. Every 4 minutes, for 24 minutes (6 sets):
16/12 Calorie Row, Ski, or Bike Erg
8 Toes to Bar
12 Box Jump-Overs or Step-Overs
8 Alternating Dumbbell Snatches

*Adjust reps, calories, and loading to make this appropriately challenging for your level of fitness. You should have a minimum of 60 seconds rest between sets to keep your efforts sustainable.

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds