Thursday 3.7.2024

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Dumbbell Front Rack Reverse Lunge x 6-8 reps each leg @ 30X0
Rest 60 seconds
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 60 seconds
Banded Face Pull x 12-15 reps @ 21X1
Rest 60 seconds

B. Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 12-16 Second Ski Sprint
Minute 2 — 8-12 Goblet or Kettlebell Front Rack Cyclist Squats

Rest 2 minutes, and at the 10:00...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 12-16 Second Bike Erg Sprint
Minute 2 — 12-16 Quadruped Kettlebell Drag Throughs

*The goal of these intervals is to combine muscular endurance work with true SPRINTING.

The time that you are spending on the Rower or Ski is very short, so try to push the pace here as much as possible. If your pace is slowing down after 12 seconds, cut it there; if you are able to keep going at the same, all-out pace, keep it going for up to 16 seconds. Then, with your heart- and breathing-rate still quite high, focus on quality reps of the Kettlebell movements.

“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