Wednesday 5.27.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Semi-Sumo Deadlift x 4 reps @ 21X1
Rest 2 minutes
Set 1 — 4 reps @ RPE 7
Set 2 — 4 reps @ RPE 8
Set 3 — 4 reps @ RPE 8
Set 4 — 4 reps @ RPE 9
​
Perform 2-3 warm-up sets as needed prior to starting your working sets. Try to increase from 5.15.2026, if you were here.

B. Three sets of:
Single Arm Bench Press in Hip Bridge x 8-10 reps @ 20X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 20X0
Rest 60 seconds

Perform 1 warmup set 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.

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
90-ft Dual Kettlebell Front Rack Carry
12/9 Push-ups

“PUMp”

A. & B. Same as above

C. Three or four sets, not for time, of:
8-10 Push-ups or Deficit Push-ups @ 21X1
10-12 Half Kneeling DB Chop and Lift each side @ 20X0
30-40 Seconds of Crush Grip DB Flutter Kicks

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.