A playful but potent full-body blend—this day maintains total-body strength while letting the legs chill, so you’re ready for more frosty work next week.
Warm-Up
5 min mixed erg or jump rope Then 2 rounds:
- 6 Turkish get-ups (no load or light KB)
- 8 banded squats
- 10 band pull-aparts
Strength or Skill
Superset (5 rounds):
- 6 DB Floor Press (heavy)
- 8 TRX Rows or ring row substitute Rest 60 sec between sets
Metcon
15 min AMRAP:
- 8 KB clean & press (44/26 lbs)
- 10 box jumps (24/20”)
- 12 weighted sit-ups Scaling: Reduce KB weight, step-ups for jumps
Cool-Down
- Thread the needle (thoracic rotation/upper back): 45 sec/side
- Doorway pec stretch: 45 sec/side
- Cross-body rear delt stretch: 45 sec/side
- Standing quad stretch: 45 sec/side
- Pigeon pose: 60 sec/side
Core / Optional Finisher
3 rounds:
- 15 flutter kicks
- 20 bicycle crunches
Coaching Notes
Keep tempo on both push and pull in each superset. Conditioning should feel brisk but not rushed. Go lighter in week 1, aim for cleaner reps each week.
Week-over-Week Progression
- Week 1: 5 rounds superset, 15min AMRAP
- Week 2: 5 rounds add load, 16min AMRAP (add 2 reps press/rd)
- Week 3: 5 rounds (heaviest), 14min AMRAP (increase KB or box height)
- Week 4: 4 rounds deload, 12min AMRAP moderate load