Wednesday 4.2.2025

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Three Point Single Arm Dumbbell Row x 6-8 reps @ 21X1 (Left Arm)
Minute 2 – Three Point Single Arm Dumbbell Row x 6-8 reps @ 21X1 (Right Arm)
Minute 3 – Wall-Facing Handstand Hold x 30 seconds
Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 2-3 seconds, then repeat)
Minute 5 – Front Leaning Rest on Rings (or Elbow Plank) x 30-40 seconds

B. Every 4 minutes, for 20 minutes (5 sets):
300/240 Meter Bike
12 Russian Kettlebell Swings
150/120 Meter Ski
8 Burpees

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1
(Rest 10 seconds b/t singles)

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

B. Every 4 minutes, for 20 minutes (5 sets):
300/240 Meter Bike
8 Power Snatches (95/63 lb)
150/120 Meter Ski
8 Bar-Facing Burpees

*The recommended weights here should be something that you can cycle for (mostly) unbroken sets. If you can handle a little more weight, consider bumping up to 115/73 lb.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.