Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Tuesday is a STRENGTH day plus we have this weeks Training Room Challenge lined up for you.

You’re gunna LOVE this one!

Did you know that ROW for HOPE is scheduled for May 14?

Here’s a video from 2018 that you may enjoy!

Make sure to save the date and start getting your teams organized.

UNLESS, of course you are doing it SOLO!

We will be doing some things to train for this event on Sunday’s.

This weeks challenge is a conditioning couplet ladder challenge! (CCLC)

Now that’s a mouthful!

Your ladder sequence will look like this…

Alternate between the ski erg and goblet squats.

Not to shame you into anything, but here are your weight choices:
Dudes: Suggested weight depending on what you consider yourself.

Choose wisely.

  • Advanced 24 kg
  • Intermediate 20 kg
  • Beginner 14-16 kg
  • Advanced 18 kg
  • Intermediate 14 kg
  • Beginner 8-10 kg


Do this for time!
  • 20 calories ski
  • 20 goblet squats
  • 15 calories ski
  • 15 goblet squats
  • 10 calores ski
  • 10 goblet squats
  • 5 calories ski
  • 5 goblet squats


Use this as a finisher for Tuesdays strength session if you wish!

If you are having knee or achilles pain and want stronger feet, give this goblet squat variation a try!

Sorry for making you scroll all the way down here for the workout, but we want to make sure you are aware for all The Training Room nuances.

Body Weight Strength Couplets

15 seconds work/15 seconds rest for 10 rounds of each couplet.

Couplet 1
  • Ring row
  • Push-ups (add weight with chains or bands, or just do them SLOWLY)
Couplet 2
  • Body weight squat options (get that good range of motion)
  • Body weight hinge (video) or superman/bird dog
Couplet 3
  • Abs
  • Cardio

After we complete ALL 3 couplets, we will do a 5 round circuit of ALL 6 exercises, OR, you can bang out this weeks challenge as a finisher!


Here’s one for home!