December 14, 2025

Daily score: 7

Workout:

#5 - Endurance progression + core/cyclical

10 lateral burpees over erg

500m/450m row
rest 1 min bt rounds
+ (rest as needed)

2:32/2:32/2:30/2:32

3 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m/450m row
rest 45 sec bt rounds

+ (rest as needed)

2:29/2:36/2:35

2 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m/450m row
rest 30 sec bt rounds

2:28/2:39

+
20 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike
https://www.youtube.com/shorts/wseBahl0lQE

Done, 6-7 cals each round on the bike

Well that was intense.  I actually felt that row/burpee layout was harder than the test itself.  I opened the garage door just before my last two sets and I think the cold air got me a little wheezy for the final one.  The only time I ever get asthma is when cold air hits my lungs.  Dumb idea to open the door.  It wasn’t a big deal though, maybe some good training!   Emom went great.  Thanks!