Burn Block:
Row + Carry + Step Circuit
Format: Steady-state circuit (Repeat for 20-30 minutes)
3 minutes: Row (slow, steady pace)
2 minutes: Single-Arm Farmer’s Carry (moderate weight, switch hands every 50ft)
2 minutes: Step-Ups (18”-24”, unweighted, smooth pacing)
Keep transitions smooth, focusing on nasal breathing and posture.
Build Block:
Dumbbell Legs & Core Strength
Goal: Leg hypertrophy, unilateral control, and core bracing.
Format: Supersets, no rest between movements, 60 sec rest between rounds.
A1: Bulgarian Split Squat
4 sets x 10-12 reps/leg
A2: Dumbbell Cyclist Squat (Heels Elevated, Goblet Hold)
4 sets x 12-15 reps
Rest 60 seconds
B1: Dumbbell Front Rack Step-Ups
3 sets x 10 reps/leg
B2: Slow Tempo Dumbbell Calf Raises
3 sets x 12-15 reps
Rest 60 seconds
Core Finisher:
3 rounds:
20 Dumbbell Suitcase Carries (each arm, 50ft laps)
10 Weighted V-Ups (DB in hands, reaching toward feet)
Boost block:
Ten rounds, each for time of:
100 meter Sprint on the ski erg
Rest 60 seconds
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