Thursday 8.7.2025

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Cyclist Back Squat x 5 reps @ 21X1
OR
Goblet Cyclist Squats x 6-8 reps @ 21X1

Perform 1-2 warm-up sets to find a 7/10 RPE, then perform all of your working sets at that weight.

B. Every minute, for 8 minutes (2 sets):
Minute 1 — Single Arm Suitcase Bulgarian Split Squat x 10-12 reps (Left Side) @ 20X0
Minute 2 — Single Arm Suitcase Bulgarian Split Squat x 10-12 reps (Right Side) @ 20X0
Minute 3 — Ring Rows x 12-15 reps
Minute 4 — Reverse Plank x 30-45 seconds

Perform 1 warm-up set to find an appropriate weight, and try to make both of your working sets challenging for the final reps.

C. In teams of two, partners will alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Row, Ski, or Bike
24 Double-Unders (or 12-16 Mountain Climbers, or Plank Shoulder Taps)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE