Thursday 4.16.2026

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – Broad Jumps x 4 reps for max distance (or 4-5 Squat Jumps for max height)
Minute 2 – Handstand Hold Work x 30 seconds
Minute 3 – Hanging L-Sit or Tuck Sit Hold x 20-30 seconds

B. Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

*Compare to 4.8.2025 (or one of the several times it’s shown up at “BURN”)

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)