Thursday 8.13.2026

“FITNESS” & “PERFORMANCE”

A. Three or four sets of:
1 and 1/4 Front Squat x 4-6 reps @ 31X1
Rest 2 minutes between sets

*Perform 1-2 warm-up sets, and make your working sets an RPE of 7, 8, and 9, respectively. Can be performed with a Barbell, DBs, or KBs

B. Two quality working sets of:
10-12 Goblet Curtsy Squats Left Side @ 20X0
Rest 15 seconds
10-12 Goblet Curtsy Squats Right Side @ 20X0
Rest 15 seconds
12-15 Side Plank Banded Row Left Side @ 20X0
Rest 15 seconds
12-15 Side Plank Banded Row Right Side @ 20X0
Rest 60-90 seconds

Perform 1 warm-up set to find a good working weight. Focus on good mechanics and control

C. Every 2 minutes, for 12 minutes (6 sets):
120/100 Meter Ski Erg @ increasing effort each set
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*Perform your first set at about 80% of your max perceived effort, and try to go slightly faster each set. Your final set should be 100%!
*For larger classes, the Ski can be subbed with a Row; partners can also choose to alternate sets on the Row and Ski, to complete 3 sprints on each machine.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.