Tuesday 6.3.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 31X1
Rest 60 seconds
Pronated Grip Strict Weighted Pull-ups x 3 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform 3-5 Assisted or Negative-Only Pull-ups each set)
Rest 90 seconds

Aim to load your last three working sets at a 7, 8, and 9/10 RPE, respectively, while being STRICT on your TEMPO. For beginners to Squatting, or those that need to dial in their technique, substitute the Front Squats with 6-8 Goblet Squats or Kettlebell Front Squats at the same tempo.

B. Two quality sets @ RPE 7-8/10:
8-10 Goblet Cossack Squats Left Side @ 20X0
Rest 15 seconds
8-10 Goblet Cossack Squats Right Side @ 20X0
Rest 15 seconds
20-30 Second Side Plank or Star Plank Left Side
Rest 15 seconds
20-30 Second Side Plank or Star Plank Right Side
Rest 60-90 seconds

C. Three sets for max reps/calories of:
60 Seconds of Burpees to target (pull-up bar should be just above standing reach)
60 Seconds of Bike, Ski, or Row
Rest 60 seconds

*Compare to 7.18.2024

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets