Wednesday 2.18.2026

“FITNESS”

A. Four sets of:
Dumbbell Bench Press x 6-8 reps* @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 20X0
Rest 30 seconds
Straight Arm Banded Lat Pulldowns x 12-15 reps @ 10X0
Rest 60 seconds

*Your first set of Dumbbell Bench Press should be a 7/10 RPE; use the same weight for your first three working sets, then, on your final set, perform MAX UNBROKEN REPS @ 20X1 tempo with the same weight.

B. See below

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Close Grip Barbell Bench Press
Set 1 — 3 reps @ RPE 7/10
Set 2 — 2 reps @ RPE 8/10
Set 3 — 1 rep @ RPE 9/10
Set 4 — 1 rep @ RPE 9-10/10
Set 5 — 1 rep @ RPE 10/10
Set 6 -- Max Reps @ 85% of today's 1-RM
​
Build in load over your first 5 sets to today's 1-RM Close Grip Bench Press. Note that there is no longer a tempo restriction, and no pause required on each rep.

B. Option 1: Partner Conditioning
In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
20 Front Racked Reverse Lunges (Barbell or Dumbbell)
20 Toes to Bar (or Hanging Knee Raises)
20 Push Presses
20/16 Calorie Row

*Divide the reps between partners however you’d like. Recommended weights are 95-115/63-83 lbs. Push Presses can also be performed as Single Arm Dumbbell Push Presses, and Lunges completed with a single DB in a goblet position, if desired.

OR

Option 2: "PUMP"/Strength Endurance
Every 90 seconds, for 18 minutes (3 sets):
Station 1 — 8-10 Half Kneeling Single Arm Dumbbell Presses each arm @ 20X0
Station 2 — 60 Seconds of Overhead Banded Tricep Extensions
Station 3 — 20-24 Alternating Goblet Reverse Lunges (use the Same DB that you pressed with) @ 20X0
Station 4 — 10-12 Side Plank Reverse Flies each side @ 20X0

Optional Core Finisher: 100 reps (not for time) of Straight Body Ceiling Reaching Crunches

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)