Tuesday 3.31.2026

“FITNESS” & “PERFORMANCE”

A. Every 4 minutes, for 24 minutes (6 sets):
300/240 Meter Bike
8 Power Snatches (95/63 lb) or Single Arm Dumbbell Snatches
150/120 Meter Ski
8 Bar-Facing Burpees or Burpees
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*The recommended weights here should be something that you can cycle for unbroken sets. Adjust the weights up or down accordingly.

B. Two or Three sets of:
Half Kneeling Kettlebell or Plate Chop and Lift x 8-10 reps each side
Rest 30 seconds
Star Plank or Side Plank x 20-30 seconds each side
Rest 30 seconds
Supinated Band Pull Aparts x 15-20 reps
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.