Thursday 3.27.2025

“FITNESS” & “PERFORMANCE”

A. Three sets (10-12 minutes) of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X0
Right into…
Bent Over Dumbbell Reverse Flies x 10-15 reps @ 20X0
Right into…
Hollow Hold, Hollow Rock, or Flutter Kicks x 30-40 seconds
Rest 60 seconds

Perform 1 warm-up set to determine the starting weight. For the Dumbbell Bench Press, aim for RPE 7, 8, and 9 on sets 1, 2, and 3, respectively.

B. Two or three sets (8-10 minutes) of:
Zottman Curls x 10-12 reps @ 20X0
Right into…
Banded Tricep Pushdowns x 15-20 reps @ 20X0
Rest 30-60 seconds

C. Against a 2-minute clock, complete:
500/400 Meter Bike Erg or 15/12 Calorie Echo Bike
Single Arm Devil's Presses x Max Reps in time remaining

Rest 60 seconds, then...

Against a 2-minute clock, complete:
200 Meter Run or Row
Double-Unders (or Jumping Lunges) x Max Reps in time remaining

Rest 60 seconds, then...

Repeat for a total of three sets of each (18 total minutes — 12 minutes of work)

“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