Ski, Wall Ball, Sled
Long effort alternating steady cardio with full‑body work. Builds staying power and clean movement as you fatigue.
- min
- 62
- blocks
- 3
Settle into a steady rhythm you can hold for a long time. You should breathe hard but still talk in short sentences. If you lose that, back off until your breath smooths out.
warmup
2 sets, 45 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 60 s | 90 s | 2 min |
| Thoracic Rotation | 10 reps | 12 reps | 14 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Air Squat | 10 reps | 12 reps | 15 reps |
Breathe only through your nose and move smooth. If you feel rushed, slow the rope and make each rep crisp.
conditioning
8 rounds for time (cap 55 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 400 m | 600 m | 700 m |
| Wall Ball | 10 reps @ 6 kg | 15 reps @ 9 kg | 20 reps @ 9 kg |
| Sled Pull | 20 m @ Light-moderate; steady walk without stopping | 30 m @ Moderate; smooth, continuous pull | 40 m @ Moderate-heavy; unbroken if possible |
Lock a steady rhythm and sync breath to each effort, one strong exhale per pull or throw.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 6 min | 7 min | 8 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Exhale longer than you inhale while you walk and stretch.
2026-10-02