Thursday 4/23/2026

Every 2 minutes, for 6 minutes (3 sets of):
2 Power Jerks @ 80+%

At the 6 min mark...


Every 3 minutes, for 9 minutes (3 sets of):
6-8 Power Jerks @ 50-60%

Note:
If you can get 8 reps, with quality, increase weight. We are aiming for 6 reps to be tough this week by the 3rd set.

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 10 Burpee Pull-Ups

Station 2: 15/12 Calorie Bike or Row

Rx+ Option:
* Add 1 rep to each movement, each round.

Goal = Treat each station as "for time".Performance | Power Output Intervals