Wednesday 4.1.2026

“FITNESS” & “PERFORMANCE”’

A. Every 2 minutes, for 12 minutes (6 sets):
Barbell Strict Press x 3 reps

OR

Single Arm Dumbbell Strict Press x 6 reps each arm

*The reps have decreased on the Barbell from last week (3.23.2026); try to increase the loading to make these challenging by your final sets.
*If doing the Single Arm option, choose a weight that you could perform for 8-10 reps, and stay there for all 6 sets. These should get tougher by the end.

B. Three sets of:
Hand Supported Single Leg Romanian Deadlift x 6-8 reps each leg @ 20X0
Rest 30 seconds
Single Arm Glute Bridge Floor Press x 8-10 reps each arm @ 20X0
Rest 60 seconds

Aim to make your working sets a 7-8/10 RPE.

C. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
120-ft Farmers Carry
12 V-Ups

“PUMP”

A. & B. Same as above

C. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 8-12 Kettlebell Horn Curls @ 21X0
Minute 2 — 10-15 Weight Plate Turkish Sit-Ups @ 20X0 
Minute 3 — 30 Second Goblet Wall Sit

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.