Thursday 9.10.2026

“FITNESS” & “PERFORMANCE”

A. Speed/Plyo Work
Every 2 minutes, for 12 minutes (6 sets):
3 Hang Power Cleans
followed by...
3 Tall Box Jumps

Hang Power Clean Loading:
Sets 1-2: Easy
Set 3-5: Moderate
Set 6: Challenging

OR

Every 2 minutes, for 12 minutes (6 sets):
3-4 Tall Box Jumps or Russian Step-Ups each leg
followed by...
6-8 Alternating Lateral Arc Medball Slams
followed by...
8-12 Plank Walk-Ups

B. Every 6 minutes, for 24 minutes (4 sets):
600/540 Meter Bike Erg
120-ft Dual Kettlebell Front Rack Carry
300/270 Meter Ski
150 Meter Run

*Aiming to have at least 90 seconds of rest between intervals. Try to increase your pace/effort each set.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets