Wednesday 7.30.2025

PSA: Today is supposed to be VERY hot and humid (again). Please be sure to hydrate throughout the day, and consider taking it a bit easier today in the gym if you are feeling extra fatigued.

“FITNESS”

A. Three working sets of:
Romanian Deadlift x 8-10 reps @ 3010
Rest 30 seconds
Single Arm Glute Bridge Floor Press x 10-12 reps each arm @ 20X1
Rest 30 seconds
Side Plank Hold x 20-40 seconds each side
Rest 60 seconds

Perform 1-2 warm-up sets, and aim to make your working sets a solid 8/10 effort.

B. Same as "Performance"

“PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 8 reps @ RPE 7
*Set 2 – 6 reps @ RPE 7
*Set 3 – 4 reps @ RPE 7-8
*Sets 4-6 – 3 reps @ RPE 8-9
Rest 2 minutes

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 8-12 Alternating Dumbbell Snatches (as heavy as possible)
Minute 2 — 6-8 Burpee Box Jump-Overs or 10-14 Goblet Box Step-Ups
Minute 3 — 12/10 Calorie Echo Bike @ high effort
Minute 4 — Rest

*Use the first station to work on cycling a heavier Dumbbell than you might be accustomed to using in conditioning workouts. If you are able to get 12 reps with ease, go up in load on the next set.
*Choose a height on the Burpee Box Jump-Overs that is appropriate for this rep range; if performing step-ups, try to use the same DB you used for the Snatches in Minute 1.
*The Echo Bike portion should be just shy of a true, max effort sprint — meaning keep it strong, but controlled. You will have a decent amount of time to recover after each set, so push the pace, while trying to keep your times roughly the same for all four 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