Wednesday 1.21.2026

“FITNESS” & “PERFORMANCE”

A. Activation Work (8-10 minutes)
Two or three sets, for quality, of:
Goblet or Bodyweight Curtsy Squats x 6-8 reps each leg @ 2010
Rest as needed
Half Kneeling Banded Face Pulls x 16-20 reps (switch knees halfway)
Rest as needed
Banded Pallof Hold x 30-40 seconds each side
Rest as needed

B. Strength Work
Four or five sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 5 reps @RPE 6/10
*Set 2 – 5 reps @RPE 7/10
*Sets 3-5 – 5 reps @RPE 7-8/10
Rest 2 minutes between sets

For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

C. Option 1: Conditioning
Every 4 minutes, for 16 minutes (4 sets):
16/12 Calorie Echo Bike
120-ft Dual Kettlebell Front Rack Carry
16/12 Calorie Row

Option 2: "PUMP" Work
Three sets of:
20 Dumbbell Goblet Front Foot Elevated Split Squats (10 each leg — 2-4” deficit)
20 Single Arm Dumbbell Chainsaw Rows (10 each arm)
20 Banded Dumbbell Glute Bridges
20 Hollow Rocks
20 Banded Bicep Curls
Rest as needed

Move slowly and methodically through these movements, focusing on great form and muscular activation. Try to use the same DB for the first three movements, if possible.

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.