Wednesday 2.26.2025

“FITNESS” & “PERFORMANCE”

A. Two sets, for quality, of:
Alternating Turkish Get Ups x 4 reps each arm
Scapular Pull-ups x 6-10 reps
Banded Pallof Press x 10-15 reps each side (hold each rep for 2 seconds in extension)

B. Three working sets of:
Deadlift x 8 reps @ 21X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE

Take 1-2 warm-up sets to get to your starting weight. A good goal for loading would be to start around 60% of your 1-RM Deadlift (if you know it). Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

C. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 4-8 Bar or Ring Muscle-Ups, 6-12 Kipping Chest-to-Bar Pull-ups, or 4-8 Strict Pull-ups
Minute 2 — 12-16 Dumbbell Alternating Reverse Lunges (as heavy as you can handle for the rep range)
Minute 3 — 30 Second Row for Max Calories

Choose an upper body pulling option for Minute 1 that is within your skill level, but becomes challenging to complete by your final sets.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE