Thursday 5.29.2025

“FITNESS” & “PERFORMANCE”

A. Gymnastic Skills
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – Kip Swings x 10-15 reps or Passive Hang x 20-30 seconds
(practice a tight kip motion, initiated by the shoulders, working from arch to hollow; try to keep the feet together, and toes pointed)
Minute 2 – Handstand Hold Work x 30-40 seconds
(freestanding/walking or against the wall)
Minute 3 – Roll to Candlestick x 6-8 reps or Hollow Rocks x 10-15 reps

B. Aerobic Intervals
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 — 300/250 Meter Row
Station 2 — 600/500 Meter Bike Erg
Station 3 — 2 rounds of (4-6 Toes to Bar + 6-8 Push-ups + 12 Cobra Walking Lunges)

*Row and Bike distances should be scaled such that each set can be completed in 1:20 or less.

*Record your times for each round of Stations 1 and 2.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.