Thursday 6.22.2023

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 4 reps

Build in load such that your final 3 sets are a solid 7-8/10 RPE, but not pushing this to a max effort today.

OR

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Reverse Snow Angels x 10-12 reps @ 2020
Station 4 – Front Leaning Rest on Rings x 30-60 seconds

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 12 Burpees
Minute 2 — 120ft Dual Kettlebell Front Rack Carry
Minute 3 — 12/10 Calorie Echo Bike

For this workout, choose a rep count, loading, and calorie count that you can comfortably complete in 30-40 seconds for your first two sets.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).