Tuesday 4.28.2026

*Program Note: Today’s goal is to get some touches on the Deadlift, as we haven’t been doing too much of this lately, and it will feature more prominently in our next training cycle. Only push the loading today if you are feeling good, but focus more on solid mechanics and bracing throughout.

“FITNESS” & “PERFORMANCE”

A. Two sets, for quality, of:
Alternating Turkish Get Up x 6 reps (3/arm)
Quadruped Plank Kettlebell Pull Throughs x 12-16 reps
Banded Pallof Hold x 30 seconds each side

B. Every 3 minutes, for 12 minutes (4 sets):
Deadlift
*Set 1 – 10 reps @ RPE 7
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 8
*Set 4 – 4 reps @ RPE 8

Increase loading each set to hit the prescribed effort.

C. Every 3 minutes, for 18 minutes (6 sets):
12/10 Calorie Ski
90-ft Farmer's Carry
12/10 Calorie Bike Erg
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Record your time to complete each set, with the goal of tough but sustainable pacing. Groups will stagger by 1 minute, so adjust the Calories accordingly to allow for this.

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)