Wednesday 3.26.2025

“FITNESS” & “PERFORMANCE”

A. Three sets, for quality, (8-10 minutes) of:
2-3 Turkish Get Ups each arm (light to moderate) or Half Turkish Get Ups
10-12 Quadruped Kettlebell Pull Throughs (slow and controlled)
12-15 Tall Kneeling Band Pull Aparts

B. Four working sets (12-15 minutes) of:
Deadlift x 4 reps @ 21X1
Rest 2 minutes

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

Take 2-3 warm-up sets to get to your starting weight. The reps have decreased from last week (3.17.2025); try to increase loading.
Continue to note the tempo here -- there is a 1-second pause at the top and bottom of each rep. Maintain tension and position throughout.

C. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 6-10 Burpee Box Jump-Overs (“RX” = 8 reps @ 24/20”)
Minute 2 — 120-ft Sandbag Carry
Minute 3 — 30 Second Ski for Max Calories

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE