Workout of the Day
For Time
1,100-meter run (2 laps)
200-meter row/ski or 500m bike
800-meter run
400-meter row/ski or 1000m bike
550-meter run (1 lap)
600-meter row/ski 1500m bike
400-meter run
800-meter row/ski or 2000m bike
200-meter run
1,000-meter row/ski or 2500m bike
Notes
Today’s workout is a monostructural grind with alternating run and machine intervals for a long duration.
Pace this conservatively early on. The opening 1,100-meter run and the closing machine segment should not be all-out efforts. Each run/machine pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes.
Transitions matter. On both the run and the row/bike/ski erg, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down.
Scaling Option (2000m of each)
800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row
Programming Template: Week 8/8
Coaches Erick, Grant, Clay and Steph in 10am group class yesterday!
Programming Template Monday 7/6/26 – Sunday 8/29/26
Weekly Biases
Monday: Back Squat
Tuesday: Gymnastics
Wednesday: Clean & Jerk Variations
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Snatch Variations
This program cycle will see back squats, clean&jerk, snatch, and gymnastics have their own dedicated days, with variation weaving through each week. Get stong, improve your skill, develop work capacity, have fun, and get ready to SWEAT in the NYC heat 🥵
Here’s a peek at the next 8 Weeks!
Key Dates
Sat 8/8 – Coach Katie’s Maternity Leave Celebration and Special Workout!
Back Squat (Monday)
This cycle will utilize wave loading progressions on most weeks. Use RPE to build to tough sets each week. These days will typically incorporate a second segment (Metcon or Assistance).
Gymnastics (Tuesday)
We will hit a variety of movements over the course of 8 weeks: Toes to Bar, Kipping Pull-Ups, Bar Muscle-Ups, Ring Skills, Handstand Push-Ups, etc.
On some days, tiered programming will allow athletes to work on different tracks depending on their needs:
- Strength – builds the foundation of mechanics and consistency
- Skill – incorporates more coordination and timing to the movement
- Capacity – challenges strength and skill under intensity
Most days will typically incorporate a second segment (Metcon or Assistance).
Clean & Jerk (Wednesday)
This day will see variations of the Clean, and on some weeks the Jerk. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons, as well.
Most days will typically incorporate a second segment (Metcon or Assistance).
Varied (Thursday)
We’ll see a slight bias towards monostructural and bodyweight workouts on this day.
Floater Strength Day (Friday)
You’ll see approximations of the M-TH programming on the docket, as well as one or two additional options. If you have a long-term goal that you want to make progress on, this is a great day to spend time on it. These days will incorporate a second segment (Metcon or Assistance).
Varied (Saturday)
We will alternate each week between a Partner WOD and a solo WOD!
Snatch (Sunday)
This day will see variations of the Snatch. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons as well.
Most days will typically incorporate a second segment (Metcon or Assistance).
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