Tuesday 9.23.2025

Coach’s Note: The interval workout below is one of my favorite “BURN” sessions, which we repeat at least twice a year. As I was sitting, writing another interval workout (that ended up being eerily similar), I decided that this would be a fun one to hit in our main class. If you’ve done it before, compare times to your last effort!

“FITNESS” & “PERFORMANCE”

A. Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double-Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

B. Two or three sets of:
Half Kneeling Pallof Press x 8-12 reps each side
Rest 30 seconds
Dumbbell External Rotations (elbow on knee) x 8-12 reps each side
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets