Wednesday 6.10.2026

“FITNESS”

A. Three or Four sets of:
Romanian Deadlift x 6 reps @ 3010
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 50ft each arm
Rest 30 seconds
Band Pull Aparts x 10-15 reps
Rest 60 seconds

Perform 1-2 warmup sets to determine starting weight. Aim for RPE 7-8 on the first working set, then keep the weight the same for the remainder of the sets, or increase the weight each set if looking to increase intensity. If you were here on 5.21.2026, try to increase from what you used that day.

B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
20 Wall Balls
10 Burpees
​
*These are high effort sets — push yourself to complete these as quickly as possible!
*Compare to 6.11.2025

Cooldown
Pigeon Stretch x 30-40 seconds each side
Passive Hang - accumulate 60-90 seconds

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
1 Hang Power Clean (from the knee) + 1 Power Clean

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging

B. Same as “Fitness”

“PUMP”

A. Same as "Fitness" or "Performance"

B. "PUMP" EMOM
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 — 6-8 Single Leg Dumbbell Hip Thrusts @ 30X1 (Left Side)
Minute 2 — 6-8 Single Leg Dumbbell Hip Thrusts @ 30X1 (Right Side)
Minute 3 — 10-15 Tempo Push-ups @ 20X1
Minute 4 — 15-25 Cyclist Air Squats
Minute 5 — 30-40 Second Crush Grip Dumbbell Hollow Hold or Flutter Kicks

*Alternative Option: you can also choose to do "Performance" Part A, followed by "Fitness" Part A as your workout for today!

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.