GOALS + GUIDANCE: Start your first working set of 6 at 80% of your 1 rep max, and build in weight for the remaining two sets)
3 Rounds
25 Sit Ups
20 Meter Suitcase Carry (L)
25 Sit Ups
20 Meter […]
7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank
MCx: 70/53
MAx: 12/9 cals, 53/35
MVx: 9/6 cals, 35/26
GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your […]
GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 6 at 80% of your 1 rep max, and maintain weight remaining two sets. )
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push […]
7 Rounds
250/200 Meter Row
45 Double Unders
Rest 1 Minute
MAx: 15 attempts
MVx: 200/150m, 50 singles
GOALS + GUIDANCE: With a rest built into today’s workout, you get to PUSH your pace every interval! Row the 250/200 in :60 or less. Take one big breath, to relax your arms and shoulders, then try […]
01.05-01.12.2026