Thursday 7.16.2026

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Cyclist Front Squat x 6 reps @ 30X1
Rest 45 seconds
Weighted Pronated Grip Pull-ups x 4-6 reps @ 20X0
Rest 90 seconds

Perform 1-2 warm-up sets, then make Cyclist Squat loading build from a 6/10 to 9/10 RPE . 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:
Kettlebell Horn Curl x 8-12 reps @ 20X0
Rest as needed
Weight Plate Turkish Sit-ups x 10-15 reps @ 20X0
Rest as needed

C. Every 3 minutes, for 12 minutes (4 sets):
120/100 Meter Ski Sprint*
12-16 Quadruped Plank Kettlebell Drag Throughs
20-30 Second Wall Sit (or Goblet Wall Sit)
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*The time we are tracking here is the Ski portion ONLY. Take your time completing the Drag Throughs and Wall-Sit, and focus on trying to go all out on your sprint effort!

“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