Stationary intervals are going to be JUST what you need for Wednesday!

Trust us…

It’s time to speed things up a bit from Tuesdays 15/15 strength session.

Wednesdays stationary intervals (you will complete all before moving) 20/10 x 8 sets at each station (4 minutes of each)

Complete ALL 8 sets before moving on to the next exercise.

There will be 1:30 rest between each 4 minute set.

PLEASE use the best possible quality on your movements and ALWAYS ask questions about anything.

If you have ANY nagging injuries, let us know so they can be adressed/possibly fixed and worked around.


You have 24/7 access to a Sports Medicine expert, so take advantage of that!

You also have 23 hours to talk!

As usual, we will have some great options for you on Wedesday’s stationary conditioning intervals.

Here are the movements…
  • swings, cleans, snatches
  • Bike sprints
  • Push press (Kettlebell, dumbbell, medicine ball, sandbag or even LANDMINE for folks with shoulder stuff)
  • ski erg
  • Long Cycle (for you kettlebell sport enthusiasts), burpee, squat press, wall ball
  • Row

Feel free to use the SLED as an option for ANY of the above movements, especially if pressing isn’t your thing.

If you have grumpy shoulders…the landmine is ALWAYS great tool for squats and presses (even squat presses).

Here’s a little demo on the squat press (with some calf work mixed in).

Let us know if you want to start throwing in some movements with this great strength tool.

Don’t forget!

This weeks challenge is a conditioning superset challenge! 

Since it’s pretty long, the challenge can also take the place of any of this weeks workouts

Alternate between 2 items of your choice…

Choices: (pick 2)

  • bike (double the meters)
  • row (meters)
  • ski (meters)
  • run (distances posted on the board at the gym)


  • 1000 ex 1
  • 900 ex 2
  • 800 ex 1
  • 700 ex 2
  • 600
  • 500
  • 400
  • 300
  • 200
  • 100

Here’s a lil something for you at home folks!