Thursday 10.16.2025

“FITNESS” & “PERFORMANCE”

A. Speed/Plyo Work
Every 2 minutes, for 12 minutes (6 sets):
3 Hang Power Cleans
followed by...
3-4 Tall Box Jumps

Hang Power Clean Loading:
Sets 1-2: Easy
Set 3-5: Moderate
Set 6: Challenging

OR

Every 2 minutes, for 12 minutes (6 sets):
6 Ball Slams as fast as possible
followed by...
3-4 Tall Box Jumps or Russian Step-Ups each leg
followed by...
8-12 Plank Walk-Ups as fast as possible

B. Every 6 minutes, for 24 minutes (4 sets):
600/540 Meter Bike Erg
120-ft Dual Kettlebell Front Rack Carry
300/270 Meter Ski
150 Meter Run

*Aiming to have at least 90 seconds of rest between intervals. Try to increase your pace/effort each set.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).