Wednesday 9.3.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Sumo Deadlift x 6 reps @ 21X1
Set 1 — 6 reps | RPE 6
Set 2 — 6 reps | RPE 7
Set 3 — 6 reps | RPE 8
Set 4 — 6 reps | RPE 8-9

Perform 1-2 warm-up sets to find a good starting weight. Increase the loading each set to hit the prescribed RPE.
The reps have decreased from 8.25.2025 to allow for an increase in weight.

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
10 Power Cleans (135/93 lb)
45 Double-Unders

OR

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run or Row
15 Ball Slams
10 Plank Walk-Ups

*Focus is on steady pacing throughout, especially on the Runs — try to make your times on these roughly the same from set to set.

Cooldown
Childs Pose x 30-40 seconds
Half Kneeling Hamstring Stretch x 30-40 seconds each side
Passive Hang x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets