Mixed-modal cardio and bodyweight engine circuit to build cold-weather capacity and stamina—no heavy barbells needed but plenty of sweat!
Warm-Up
5 min easy bike or jog 2 rounds:
- 10 jumping jacks
- 12 lunges
- 8 scap push-ups
Metcon
20 min EMOM, rotate through:
- Minute 1: 10 burpees
- Minute 2: 15/12 cal row or bike
- Minute 3: 20 wall balls (20/14 lbs)
- Minute 4: 30 double-unders or 60 single-unders Scaling: Reduce burpees to 6, wall ball to 10 lbs/squat jumps, singles only for jump rope
Cool-Down
- Kneeling hip flexor stretch: 60 sec/side
- Wall chest opener: 45 sec/side
- Seated hamstring forward fold: 60 sec
- Supine spinal twist: 45 sec/side
- Standing calf stretch against wall: 30 sec/side
Core / Optional Finisher
Optional: 2x1min max mountain climbers, rest 30s
Coaching Notes
Engine day: intensity should feel frosty but not frozen solid—smooth, sustainable. Focus on rhythm over redline. Only advanced athletes should attempt all reps unbroken week 1.
Week-over-Week Progression
- Week 1: 20min EMOM @ baseline reps
- Week 2: 22min EMOM (add 1-2 reps per station)
- Week 3: 20min EMOM (try unbroken, or increase wall ball to 25 reps)
- Week 4: 18min EMOM (reduce reps or volume to recover)