Friday 11.28.2025

*Holiday Week Schedule:
Friday (11/27) — 7am Class; 8am Open Gym; 9am Class; 10-12 OG; 12pm Class
Saturday — One Class only @ 9:30am

*Coach’s Notes: Today’s workout is as hard (or as easy) as you make it; each station is designed to be completed in 60 seconds or less, leaving you 30(ish) seconds of rest between work stations. Since this is not a TON of rest, it’s your job to regulate your output, control your breathing, and stay mentally ready to keep pushing through all 4 sets of each. A good goal would be to get the same or similar reps and times throughout — though doing so will feel tougher and tougher.

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 80 Double-Unders (or 60 seconds of practice, or 60 seconds of Cobra Box Step-Ups)
Station 2 – 60 seconds of Alternating Top Down Glute Bridge Dumbbell Floor Presses
Station 3 – 400 Meter Bike Erg
Station 4 – 180-ft Sandbag Carry
Station 5 – 60 seconds of Strict Pull-Ups (advanced: Ring Muscle-Ups)
Station 6 – 200 Meter Ski

*Optional: record your times for each Bike and Ski, aiming for fast but consistent paces for all.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!