Friday 4.26.2024
“FITNESS”
A. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 — Dual KB Front Squat x 5-6 reps @ 33X1
Minute 2 — Left Arm Kettlebell or Dumbbell Chainsaw Row x 8-10 reps @ 30X0
Minute 3 — Right Arm Kettlebell or Dumbbell Chainsaw Row x 8-10 reps @ 30X0
Minute 4 — Dual Russian Kettlebell Swings x 12-15 reps
Minute 5 — Plank Kettlebell Pull Through x 12-16 reps
B. Against a 5-minute clock, complete:
1.2.3.4.5.6...
Strict Pull-ups
*3 Dumbbell Thrusters after each set
Rest 2 minutes, then...
C. Against a 5-minute clock, complete:
1.2.3.4.5.6...
Dumbbell Forward Lunges (R+L=1)
*3 Burpees Over the DB after each set
“PERFORMANCE”
A. Every 2:30, for 15 minutes (6 sets):
Tempo Back Squat x 3 reps @ 33X1
Build in load to today's heavy set of 3 at STRICT tempo.
B. Against a 5-minute clock, complete:
1.2.3.4.5.6...
Bar Muscle-Ups
*3 Dumbbell Thrusters after each set
Rest 2 minutes, then...
C. Against a 5-minute clock, complete:
1.2.3.4.5.6...
Dumbbell Forward Lunges (R+L=1)
*3 Burpees Over the DB after each set
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski
*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).
