Friday 8.13.2026

Coach’s Note: There is no dedicated “PUMP” workout for today — however, a couple of options include:

1) Doing Part A from “Performance,” followed by Part A from “Fitness;”

2) Doing Part A, then making up a “PUMP” Part B from earlier this week;

3) Doing today’s workout as written, but substituting Burpees with Tempo Push-ups (on which you can also opt to add weight or a deficit, if applicable).

“FITNESS” & “PERFORMANCE”.

A. Five or six working sets of:
Split Jerk x 3 reps
Rest 2 minutes between sets

Sets 1-2: Easy
Sets 3-4: Moderate
Set 5-6: Challenging

Try to increase loading from last week (8.6.2026)

OR

Three working sets of:
Tall Kneeling Landmine Press x 8-10 each arm @ 21X1
Rest 30 seconds
Supine Ring Rows x 10-12 reps @ 20X0
Rest 30 seconds
Weighted Deadbugs x 20-30 reps
Rest 60 seconds

*Perform 1 warm-up set, and make your three working sets a 7, 8, and 9 RPE, respectively. The reps have increased on the Landmine Press from last week; try to use the same weight (or more) from what you used then.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 8-12 Burpees (or Tempo Push-ups @ 21X1)
Minute 2 — 120ft Sandbag or Dual Kettlebell Front Rack Carry
Minute 3 — 8-12 Calorie Echo Bike
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For this workout, choose a rep count, loading, and calorie count that you can comfortably complete in 30-40 seconds for your first two sets.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.