‹ Week TUE 22 SEP

Turf Hurricane — stations, ergs, and your bike + thruster block LAST

65 min training + 11 prep · ≈ 76 min door-to-door
targetcardio 9weight 4agility 5
grab:kettlebells 44 lbjump roperowing ergski ergmedicine ball 14 lbassault bikedumbbells
⚠ Working around: Left shoulder, Chronic ankle tears
Inchworm
6
Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)
Air SquatNEW
15
Unloaded full-range squat. Warmup grease and circuit filler. Muscles: quads (assists: glutes)
Jumping JacksNEW
2 x 30s
ankles: low and soft
The classic. Blood moving, shoulders and hips opening. Muscles: cardio
Kettlebell Swing
15-20@ 25RM
~44lb
sciatica-aware: hips snap, braced; stop the minute if form fades
Ballistic hip hinge — the bell floats, the hips do everything. Setup: bell a foot in front, hike it back like a football snap. Form: snap hips forward to launch the bell to chest height, arms loose; let it fall and hinge, don't squat it. Braced back, sciatica-aware. Muscles: glutes (assists: hamstrings, core)
Push-UpNEW
15-20@ 28RM
steady, unbroken — the clock is the stressor
Rigid plank, chest to the floor, full lockout. Elevate feet or add a plate to progress. Muscles: chest (assists: triceps, core)
Bear CrawlNEW
45shard
Crawl with knees an inch off the floor, hips level. Slower is harder. Muscles: core (assists: shoulders, quads)
Jump Rope
50s briskhard
ankles: low hops, soft surface; fast step-taps if cranky
Footwork + calves conditioning. Form: tiny hops an inch off the floor, wrists spin the rope (not arms), land midfoot. Ankle-aware: flat surface, soft knees, stop before form gets sloppy. Muscles: cardio (assists: calves)
Rowing IntervalsNEW
60s hardhard
sciatica-aware: long spine, legs first
Hard 250-500m pieces with rest between. Legs-body-arms, in that order. Muscles: cardio (assists: back, hamstrings)
Ski ErgNEW
60s hardhard
tendons + low back: hinge from the hips, arms finish soft
Overhead pull-down cadence like double-poling. Upper-body engine; interval or steady. Muscles: cardio (assists: back, core, triceps)
Wall BallNEW
15-20hard
~14lb
left shoulder: catch low, throw from the legs
Squat and throw the ball to a target ten feet up, catch, repeat. Hyrox/CrossFit staple. Muscles: full_body (assists: quads, shoulders)
Mountain ClimberNEW
45s fasthard
ankles: light quick feet
Plank with running knees. Fast but with hips level — no bouncing. Muscles: core (assists: shoulders, quads)
Single-Arm KB SwingNEW
8 each arm@ 20RM
sciatica-aware: lighter bell, square hips
One-handed swing fighting the twist. Per-arm; sneaky core work. Muscles: glutes (assists: core, forearms)
Med Ball Chest PassNEW
20hard
Explosive two-hand pass into a wall. Upper-body power without loading joints. Muscles: chest (assists: triceps)
Assault Bike IntervalsNEW
40s all-outmax
Max-effort 20-30s on the fan bike, easy spin between. The fastest legal way to a redline. 2026-09-18: he LOVES this — cap 2 days/week across both bike entries ("i wouldnt want to see assault bike 4x/week, but 2x/week is probably good"). His signature block: 40 s all-out bike + 8 thrusters (40 lb) every 2:00 for 8 min — "pretty gassed", cardio 9-10/10 pace. He used to open with it and coast — build the rest of the session to its target instead (cardio_late_share shows whether it holds). Muscles: cardio (assists: quads)
DB ThrusterNEW
8@ 12RM
left shoulder: your 40s off the turf rack; drive from the legs, stop the set if it pinches
Front squat to overhead press with dumbbells. Circuit currency; scales to any weight. 2026-09-18: pairs with the assault bike in his signature block (8 reps at 40 lb after 40 s all-out bike, every 2:00). 2026-09-21: swapped in for the DB RDL in Monday's finisher (6 rounds, 40 lb each hand, after a 40 s all-out bike leg) — his call at the rack. Muscles: full_body (assists: quads, shoulders)
Child's Pose
60s
Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)
Hamstring Stretch
45s each side
Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)