The Body Shop

This one starts fast and gets heavy! Today's workout combines running, rowing or skiing, and sled work in a pyramid format that will challenge both your engine and your legs.

You'll move through 9 rounds of cardio and sled pushes/drags, gradually adding weight to the sled through Round 5 (the "TOP" of the pyramid) before stripping it back down in reverse. The middle rounds are where things get interesting.

Pace the cardio, stay smooth on the sled, and manage your effort as the weight climbs. Enjoy!

Long endurance grind incoming…

Today, we’ve got a pyramid-style endurance workout that keeps building, peaks at 1000M, and works all the way back down.

This workout is designed to be done on a rower, treadmill or the open road. It is all about pacing, patience, and hanging on when your legs start asking questions. The “easy” sections should feel conversational and controlled, while the fast 100s are just below an all-out sprint. Recover while moving…then hit the gas again.

60% = conversational pace
90% = fast, aggressive effort just below a sprint.

Enjoy!