Thursday 12.16.2021

*Friendly reminder: if you would like a less intense session for today, check out the "Endurance/Sweat Sesh” workout posted below, or scroll back through the blog for more options (we post a new one for each week!)

“FITNESS” & “PERFORMANCE”

A. Every 6 minutes, for 30 minutes (5 sets):
300 Meter Run
9 Burpees
12 Toes to Bar
60 Double-Unders (or 200/150 Meter Ski)
150ft Sandbag Carry

For this workout, you will complete each set in a different order (ie. Set 1 will start with the Run and end on the Carry; Set 2 will start with the Burpees and end on the Run, etc.). Note times for each set, and pay attention to how the different schemes affect your fatigue levels.

You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn’t the case, please scale back the reps and/or distances as needed.

B. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 -- 60 Seconds of Reverse Snow Angels
Station 2 -- 60 Second Side Plank Right Side
Station 3 -- 60 Seconds of Banded Face Pulls
Station 4 -- 60 Second Side Plank Left Side

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.