WEDNESDAY MOVE

General Warm-Up

2 Sets, For Quality

200m Run

10m R1. Shoo the Chickens R2. Samson Lunge

10m A Skips

10m High Knees

2x (10m/10m) Lateral Shuffle

1:00 Row (:30 Easy / :20 Moderate / :10 Hard)

Aerobic Conditioning

3 Sets, Each for Max Distance

7:00 AMRAP

400/300m Row

30/20 Alternating DB Hang Snatch

400/300m Run

- Max Meter Ski in Remaining Time

Rest 3:00 between sets

DB. 22.5/15

Goal: 400m+ (M) / 350m+ (F) on the Ski Per Set

Total Goal: 1300m (M) / 1100m (F) or more

Score: Total Ski Meters Accumulated Across All 3 Sets

RPE: 9/10

Stimulus: Aerobic Conditioning / Sustainable Effort

Primary Objective: Row/Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.

Secondary Objective: Stay consistent across all 3 intervals and aim to slightly increased meters on each set

Work in 2 min waves to free up Ski Ergs and send fastest athletes off first

Midline

2-3 Sets: For Quality

:30 Dual Kettlebell Overhead Sit-Ups

:30 Kettlebell Weighted Russian Twist

:30 Paralette Pass Throughs

R: 1:00 b/s