Tuesday 1.13.2026

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 4-6 Strict or Weighted Pull-ups, Pull-up Negatives, or 8-12 Ring Rows
Minute 2 — 30-40 Second Jump Rope or Double-Under Practice
Minute 3 — 20 Second Side Plank Each side

B. Conditioning
Complete as many rounds and reps as possible in 3 minutes of:
3 Box Jumps (or Step-Ups)
6 Push-ups
9 Abmat Sit-ups

Rest 60 seconds, then...

Complete as many rounds and reps as possible in 3 minutes of:
6/5 Calorie Bike Erg
6 Single Arm Dumbbell Snatches

Rest 60 seconds, then...

Against a 3-minute clock, Ski Erg for as many Calories as possible.

Rest 60 seconds, then…

REPEAT each AMRAP for a second time through.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets