2025-08-19

Warm-up & Mobility15 min

A) GET WARM
5:00 Row (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Hamstring Stretch (R)
0:30 Banded Hamstring Stretch (L)
0:30 Kneeling Hamstring Stretch (R)
0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL
1:00 Hurdler's Stretch (R)
1:00 Hurdler's Stretch (L)
0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY
0:30 Tempo Single-Leg RDLs w/ Pause (R)
0:30 Tempo Single-Leg RDLs w/ Pause (L)
0:30 Staggered Stance Dumbbell Hold (R)
0:30 Staggered Stance Dumbbell Hold (L)

"Endure" [BENCHMARK] 30 min

Every 6:00 x 5 Rounds:
20/16 Calorie Row
20/16 Calorie Echo Bike
400 Meter Run

* 5th Round For Time

Score: Time of Final Round

Stimulus

Overview: In this new benchmark workout, we're testing how hard you can go AFTER you *endure* a period of lower-intensity work. The intent is to work at an easier, comfortable pace (aerobic endurance) for the first 4 rounds, then cash out with your final round being "for time." Give maximum effort on the final round, with your score being the time of the final round.
Choose calories/distance for all the movements that allow you to clear rounds in 5:30 or less, giving you at least 30 seconds of rest between rounds.
Intended Intensity: RPE 3-4 (RPE 9 Final Round)
Fitness Attribute Improved: Aerobic Endurance
Target Score: 4:00-5:00

Strategy

Find a relaxed, smooth, sustainable pace you can complete each round that gives you a small break before beginning the next round.
During the 4th round, you may want to start each movement with a quick burst to prime the body to get ready to go hard on the final round.

Substitutions

20/16 CALORIE ROW

1:30 Time Cap
16/13 Calorie Ski
20 Burpees

20/16 CALORIE ECHO BIKE

2:00 Time Cap
24/20 Calorie Bike Erg
20/16 Calorie Ski
24 Burpees

400M RUN

2:30 Time Cap
400/360m Ski
1:30-2:00 Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

Movement prep

5:00 Easy Bike*

At the 1:00: 10 Calorie Row
At the 3:00: 100m Run