Wednesday 2.11.2026

“FITNESS”

A. Two or three sets, for quality (8-10 minutes):
6-8/side Front Foot Elevated + Hand Supported Knee Over Toe Split Squats
10-15/side Lateral X-Band Walk Steps
20-30 Second Passive Hang

B. Three sets of:
Goblet Squat or Kettlebell Front Squat x 8-10 reps @ 31X1 (RPE 8/10)
Rest 30 seconds
Side Plank Clamshell Hip Thrust x 10-12/side @ 20X1
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60 seconds

C. See Below for Options

“PERFORMANCE”

A. Two or three sets, for quality (8-10 minutes):
6-8/side Front Foot Elevated + Hand Supported Knee Over Toe Split Squats
10-15/side Lateral X-Band Walk Steps
20-30 Second Passive Hang

B. Every 2:30, for 15 minutes (6 sets):
Back Squat x 2 reps @ 20X1
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Sets 1-2 — RPE 7
Sets 3-4 — RPE 8
Sets 5-6 — RPE 9-10
​
Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.

C. Conditioning Option:
Complete as many rounds and reps as possible in 12 minutes of:
12 Wall Balls
9/7 Calorie Ski, Bike, or Row
3 Power Cleans* (155/103 lb) or Dual Dumbbell Power Cleans
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*You will add 1 rep to the Power Cleans each round (ie. Round 1 = 3 reps; Round 2 = 4 reps; Round 3 = 5 reps, and so on).

OR

"PUMP" EMOM
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — Single Arm Dumbbell or Kettlebell Chainsaw Row x 6-8 reps each arm @ 20X0
Minute 2 — Goblet or Dual Kettlebell Reverse Lunge (alternating) x 12-16 reps @ 20X0
Minute 3 — Push-ups x 15-25 reps @ 10X0
Minute 4 — Weighted Flutter Kicks x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 2 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 90 seconds
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).