Thursday 10.2.2025

*Coach’s Note: Today’s workout was mis-labeled as “Aerobic Intervals” in the weekly email. If you are looking for something more aerobic in nature, check out the “ENDURANCE” work below, or this past Sunday’s BURN workout on SugarWOD.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Pronated Strict Pull-ups or Weighted Pull-ups x 4-6 reps @ 20X0
Rest 60 seconds
Barbell or Dumbbell Floor Press x 8-10 reps @ 30X1
Rest 60 seconds

Perform your first working set on the Floor Press at a 7/10 RPE, and build in load each set as able. For the Pull-ups, find a variation or weight that is challenging for the prescribed rep range.

B. Complete as many rounds and reps as possible in 12 minutes of:
150 Meter Run or Row or 300 Meter Bike Erg
12 Single Arm Dumbbell Push Presses (6 each arm)
90-ft Farmer's Carry

C. Two or three sets of:
Tall Kneeling Pallof Press x 8-12 reps each side
Rest 15 seconds
Dumbbell External Rotations (elbow on knee) x 8-12 reps each side
Rest 15 seconds
Weighted Hollow Hold or Deadbug x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets