Tuesday 4.8.2025

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – Handstand Hold Work x 30-40 seconds
Minute 2 – Single Arm Ring Rows x 4-6 reps each side (or Ring Rows x 10-12 reps)
Minute 3 – L-Sit or Tuck Sit Hold x 20-30 seconds

B. Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

*Compare to 12.12.2023 (or one of the several times it’s shown up at “BURN”)

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets