We start this week of fitness off with four days of the 2025 Every Day Hero Service Cup workouts.
• Monday (Workout #1): A sprint-style effort combining thrusters and lateral burpees. The rep scheme is a descending 21-15-9-9, with that second set of 9 intentional.
• Tuesday (Workout #2): A 20-minute AMRAP of rowing for calories and 50-foot farmer's carries. The farmer's carry distance increases by 50 feet after each round.
• Wednesday (Workout #3): This "grippy" workout features 6 rounds for time of double dumbbell box step-overs, single-arm dumbbell snatches, and double-unders, with a built-in 1-minute rest after each round.
• Thursday (Workout #4): The final Service Cup workout is a two-part effort. First, a 10-minute AMRAP of hang clean and jerks, back squats, and toes-to-bar. Then, you'll have five minutes to find a 1-rep-max clean.
• Friday: We begin Week 5 of our snatch cycle with a deload week, focusing on snatches at various percentages of your 1-rep max. Next week, we'll test our 1-rep snatch. Following this, we'll transition to a partner 10-minute AMRAP. Partner 1 will accumulate max calories on the bike while Partner 2 holds a plank, switching as needed.
• Saturday: Get ready for some "gymnasty" interval work. Every 3 minutes for 5 sets, you'll tackle running, pull-ups, chest-to-bar pull-ups, and bar muscle-ups.
Too many of us are not living our dreams because we are living our fears. –Les Brown
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