Thursday 6.11.2026

“FITNESS” & “PERFORMANCE”

A. Three or Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 30 seconds between legs, then...
Supinated Grip Strict Pull-ups x 8-12 reps @ 20X0
Rest 60 seconds

Perform 1-2 warmup sets to determine starting weight. Aim for RPE 7-8 on the first working set, then keep the weight the same for the remainder of the sets, or increase the weight each set if looking to increase intensity.

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 30 Seconds of Ski Erg or Row (for Calories)
Minute 2 — 30 Seconds of Double-Unders (or Lateral Hops, or Mountain Climbers)
Minute 3 — 30 Seconds of Bike Erg (for Calories)
Minute 4 — 30 Seconds of Front Leaning Rest on Rings

Track calories and reps completed at each station (not the FLR on Rings)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.