Thursday 4.25.2024

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bike Erg (for Calories)
Rest 60 seconds
60 seconds of Wall Climbs (or Hand-Release Push-Ups)
Rest 60 seconds
60 seconds of Box Jump Overs (or Step-Overs)
Rest 60 seconds
60 seconds of Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Hollow Hold

Rest 3-5 minutes (using this time to calculate your reps for Part B), then....

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bike Erg x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Wall Walks (or Hand Release Push-ups) x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Box Jump Overs (or Step-Overs) x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Ski Erg x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Double-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 6 – 30-40 Second Hollow Hold

*Substitute options for Double-Unders include (but are not limited to): Single Unders, Jumping Lunges, Plank Walk-Ups, or Air Runner.

Cooldown
One or Two sets of:
Prayer Stretch (on Bench or Box) x 30-40 seconds
Half Kneeling Hamstring Stretch x 40-60 seconds/side

“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).