Thursday 9.25.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Dumbbell Bench Press
Set 1 — 9 reps | RPE 7
Set 2 — 7 reps | RPE 8
Set 3 — 5 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 9+ reps)
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Perform 1-2 warm-up set to find a good starting weight on the Bench Press. Increase the loading each set as the reps decrease, and RPE increases. If you were here on 9.16.2025, try to go up from what you used that day
*After each set, complete 10-15 Banded Face Pulls.

B. Two or three sets of:
Alternating Dumbbell Curls x 8-10 reps each arm @ 2010
Rest as needed
Banded Overhead Triceps Extensions x 15-25 reps @ 1010
Rest as needed

C. Four sets for max reps/calories of:
30 Seconds of Toes to Bar or Strict Hanging Knee Tucks
30 Seconds of Box Jump-Overs or Step-Overs or Step-Ups
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds
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The goal is consistent efforts across all four sets. Try to choose a cyclical modality that you haven't used yet this week.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets