Tuesday 10.21.2025

“FITNESS” & “PERFORMANCE”

A. Three or four rounds for quality (12-15 minutes) of:
3-6 Strict Pull-ups (or 1-2 Rope Climbs if you want to practice here)
10-20 ft HS Walk or 20-30 Second Wall Facing HS Hold
15-30 Second L-Sit or Tuck Sit Hold

B. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Bike Erg
*6 Toes to Bar after each set

Rest 2 minutes, then...

Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Ski
*6 Box Jumps (step down) after each set

Rest 2 minutes, then...

Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row
*6 Burpees after each set

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles