2026-07-02

REPEAT FROM 3/27/2025

• Overview: This is a lower-intensity workout designed to help the body recover while still working some fitness. Choose weights/reps/variations that allow you to complete each round in under 10 minutes.
• Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Should be able to complete in 1-3 sets.
• Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
• Intended Intensity: RPE 6-7
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 20-30 Minutes

• Today's workout is meant to be a chance to work at a lower intensity and get a good sweat in, allowing the body to recover a bit while still improving our fitness.
• Aim to work at a continuous pace, but do not work at a hard enough pace that you are struggling to maintain your effort.

FARMER’S CARRY

• Reduce Loading/Distance
• Sub Kettlebells or Plates
• 2:00 Farmer’s Carry March in Place
• 2:00 Farmer’s Carry Hold

35/30 CALORIE ECHO BIKE

• 1,500/1,350m Bike Erg
• 45/36 Calorie Bike Erg
• 45/36 Calorie Row
• 35/30 Calorie Ski
• 600m Run
• 3:00 Moderate Effort on Treadmill/Runner

DOUBLE UNDERS

• Reduce Reps
• 150 Single Unders
• Plate Hops
• 20 Burpees
• 1:30 Effort On Any Machine

SIT-UPS

• Reduce Reps
• Hollow Rocks
• Tuck Crunches
• Plank Shoulder Taps

2 Rounds:
25-50m Light Farmer's Carry
1:00 Easy Bike
20 Double Unders
10 Sit-ups