Wednesday 5.7.2025

*Today is the last day to order your “Gabs Got Abs” T-Shirt! Click the link here to order now!

“FITNESS”

Every 4 minutes, for 32 minutes (8 sets), for times:
300-400 Meter Run
12 Russian Kettlebell Swings
10 Plank Kettlebell Pull Throughs
8 Goblet Reverse Lunges

*Adjust the distance on the run such that you get at least 45 seconds of rest between sets.
*If this is too much running volume for you, consider alternating rounds between Running and Rowing/Biking.

“PERFORMANCE”

Every 4 minutes, for 32 minutes (8 sets), for max load:
400 Meter Run
12 Toes to Bar
3 Power Cleans

You may only take 3 attempts at the cleans per set, but may adjust the loads as you see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 4070 lbs; 22/24 (this would be 185 for all sets, with 2 misses). You may use as much time as you need to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Note: If 96 Toes to Bar is too much volume for one workout (or if you have trouble stringing together more than a couple of reps), scale the number back to 8, or complete Hanging Knee Tucks.

**Score each set as TOTAL WEIGHT (so 200lb x 3 Power Cleans = 600 as your score for that round)

*Compare to 9.13.2023

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds