Thursday August 27, 2026

Warmup

Bike or Row 1:00 easy > :20 hard > :40 easy > :20 hard > :40 easy

5/way halos

10/side Russian KBS

10/side lateral raises

10 air squats

5 squat jumps

5/side half kneeling rock backs

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

For time (but with an emphasis on quality):

KB Farmer Carry 1/1/1

Box Jumps 15/12/9

Front Squats 12/9/6

Front squat is from the rack.

Choose your own weight.  Weight for both farmer carry and front squats should be heavy. 

Modify the front squats by doing back squats (also from the rack).

WOD

30 seconds max cals (0:00 – 0:30)

90 seconds rest (0:30 – 2:00)

60 seconds max cals (2:00 – 3:00)

90 seconds rest (3:00 – 4:30)

30 seconds max cals (4:30 – 5:00)

5 minutes rest (5:00 – 10:00)

30 seconds max cals (10:00 – 10:30)                                                       

90 seconds rest (10:30 – 12:00)

60 seconds max cals (12:00 – 13:00)

90 seconds rest (13:00 – 14:30)

30 seconds max cals (14:30 – 15:00)

If you rowed the first part, bike the second part.  If you biked the first part, row the second part. 

All out efforts every time. 

Your score is the total cals accomplished. 

C:  add 1 more 5 minute segment on the ski erg