Thursday 5.4.2023

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Strict Press or Dumbbell Strict Press x 6 reps
*Set 1 - 6 reps @ 21X1 RPE 6/10
*Set 2 - 6 reps @ 21X1 RPE 8/10
*Set 3 - 6 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

The AMRAP set is intended to add some quality volume to your lifting session. Note that the tempo changes for this set, and there is no pause at the top or bottom of each rep. Once you break tempo, the set is over.

B. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 — 15 Wall Balls + 12/9 Calorie Ski
Station 2 — 15 Sit-Ups + 12/9 Calorie Row
Station 3 — 15 Dumbbell Z-Presses + 12/9 Calorie Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 32-40 minutes (8-10 sets):
300/270m Row
600/540m Bike Erg

*Note times for each set, shooting for lowest total working time