Friday 10.24.2025

*Coach’s Notes: Be sure to take some time to warm up to a decently heavy Power Clean prior to taking on today’s intervals; if you are completing Dumbbell Snatches, use this prep time to work on glute and core activation, as well as opening up the shoulders and hips. Choose a Dumbbell weight that will challenge you on this workout.

The goal is to have at least 45 seconds to complete reps on each interval, so scale back the distances on the Row or Run if necessary to achieve this.

If you are looking for a more strength-based session, ask your coach about making up a day that you may have missed from earlier this week!

“FITNESS” & “PERFORMANCE”

Against a 3-minute running clock, complete:
400 Meter Run
Max Reps of Power Cleans (185/133 lbs) or Alternating Dumbbell Snatches

Rest 2 minutes, then…

Against a 3-minute running clock, complete:
500/400 Meter Row or Ski
Max Reps of Wall Balls

Rest 2 minutes, then…

Repeat for a total of THREE SETS of each couplet (30 minutes total — 18 minutes of work).

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles