Thursday 2.1.2024

*Program Note: This Friday (2/2), our “Performance” track will be testing their 1-RM Deadlift. If you have been training hard all week, and want to feel optimal going into tomorrow, then consider taking today a bit easier. Alternatively, you can choose the “Endurance” option below, and/or treat today as active recovery.

“FITNESS” & “PERFORMANCE”

Every 6 minutes, for 30 minutes (5 sets):
15/12 Calorie Echo Bike or 20/15 Calorie Bike Erg
9 Burpees
12 Wall Balls
60 Double-Unders (or 200/150 Meter Ski)
150ft Sandbag Carry

For this workout, you will complete each set in a different order (ie. Set 1 will start with the Bike and end on the Carry; Set 2 will start with the Burpees and end on the Bike, etc.). Note times for each set, and pay attention to how the different schemes affect your fatigue levels.

You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn’t the case, please scale back the reps and/or distances as needed.

Cooldown
Couch Stetch x 40-60 seconds each side
Pigeron Stretch x 40-60 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).