Thursday January 29, 2026

Warmup

3:00 bike/row (1:00 easy, :20 hard, :40 easy, :20 hard, :40 easy)

10 banded pass throughs

10 banded pull aparts

10/side banded diagonal pull aparts

10 banded overhead press

10 banded good mornings

10/way monster walks

10 bird dog

10/side fire hydrant

Mobility

Child’s pose 1:00

Skill/Strength

Superset:

DB Shoulder Press 3-4x8-12

Dips 3-4xAMRAP

WOD

4 rounds:

:20 max effort cals (bike or row)

1:40 rest

Then, beginning at 10:00…

4 rounds:

:20 max effort cals (switch ergs – if you biked in the first part, row now)

1:40 rest

Then, beginning at 20:00…

3 minutes max cals (bike or row)

Then, beginning at 27:00…

3 minutes max cals (switch ergs)

End at 30:00

Your score is the total cals accomplished across all 4 parts.  Alternate ergs in each part.