Thursday 11.2.2023

*Coach’s Notes: We will be testing our 1-RM Front Squat on Friday; if you want to conserve your energy for that, then complete today’s workout at a lower perceived effort (aka “chillfit it”).

“FITNESS” & “PERFORMANCE”

"Cardio Party-O 2.0"

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Bike Erg
*Complete 10 Burpees after each round

Rest 3 minutes, then...

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Row
*Complete 10 Box Jumps or Step Ups (step down) after each round

Rest 3 minutes, then...

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Ski or Air Runner
*Complete 15 Wall Balls after each round

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For each of the 10-minute intervals, climb as high as you can in the ladder of calories, adding 10 calories each round. Score each as total calories achieved (ie. if you complete the round of 40, you are at 100 calories).

Cooldown
One to two sets of:
Pike Stretch x 5 reps to Back Roll w/5-10-second hold on each
Seal Stretch x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible