Wednesday 8.27.2025

“FITNESS” & “PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
6/side Knee Over Toe Split Squats @ 30X0
8-10 Goblet Good Mornings @ 20X0
20-30 Seconds of Hollow Rocks

Use this portion as your warm-up, and focus on range of motion and activation.

B. Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 9 reps | RPE 7
Set 2 — 7 reps | RPE 8
Set 3 — 5 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 9+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as the reps decrease, and RPE increases. The reps have decreased from 8.18.2025, allowing for an increase in weight.

C. Two sets for times:
600 Meter Run or Ski
30 Walking Lunges w/KBs in Farmer's Hold (24/16 kg)
400 Meter Row

Rest 3 minutes between sets, and aim for consistent, tough efforts on both sets.
The goal timeframe for each set is 5-7 minutes.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.