2026-06-25

• Overview: A steady, mixed-modal Thursday workout. The goal is continuous movement with manageable muscular fatigue rather than sprinting any one station.
• Row: Each row should take about 2:00-2:30. Choose a pace that lets you step off and move right into the box.
• Box Step-ups: Alternate legs and stand fully on top of the box. Use bodyweight unless you need more challenge.
• Toes to Bar: Choose a version you can complete in 2-3 quick sets.
• Dumbbell Deadlifts: Use two dumbbells. These should be unbroken every round.
• Strict Pull-ups: Small sets are fine, but avoid grinding to failure.
• Intended Intensity: RPE 6-7
• Target Score: 4-6 Rounds

• Row just below the pace that makes your grip feel rushed. The toes to bar and pull-ups will accumulate, so break earlier than you think you need to.
• Keep the step-ups calm and use them to settle your breathing. Push the transitions instead of forcing one movement too hard.

500/450 METER ROW

• 400/360m Ski
• 1,000/900m Bike Erg
• 25/20 Calorie Echo Bike
• 400m Run

BOX STEP-UPS

• Reduce Height
• Reverse Lunges
• Walking Lunges
• 15 Box Jumps

TOES TO BAR

• Hanging Knee Raises
• Knees to Chest
• V-ups
• Sit-ups

DUMBBELL DEADLIFTS

• Reduce Loading
• Kettlebell Sumo Deadlifts
• Barbell Deadlifts, 135 / 95 lb

STRICT PULL-UPS

• Banded Strict Pull-ups
• Ring Rows
• Bent Over Rows

2:00 Easy Row
10 Box Step-ups
10 Sit-ups
10 Dumbbell Romanian Deadlifts
5 Ring Rows

2 Rounds:
150m Row
6 Box Step-ups
5 Toes to Bar
5 Dumbbell Deadlifts
2 Strict Pull-ups