Tuesday 8.25.2026

*Mark your calendar — Labor Day 5k is Monday, September 7th, at 9:30am on the Blackstone Boulevard Path!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
1 and 1/4 Front Squat x 4-5 reps @ 31X1
Rest 2 minutes between sets

*Perform 1-2 warm-up sets, and make your final three working sets an RPE of 7, 8, and 9, respectively. Can be performed with a Barbell, DBs, or KBs.
Try to increase loading from 8.13.2026

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike or 25/20 Calorie Bike Erg*
40 Double-Unders (or 40-60 Single Unders)
20 Wall Balls
10 Toes to Bar (or Strict Hanging Knee Raises)

*Echo Bike is preferred here, but the Bike Erg will have to be incorporated for larger classes. Very large classes will have to stagger where they start, then go pirate-style (meaning use whatever machine is open — just no throwing elbows).
*Compare to 9.30.2025

C. (Optional) Two or three sets of:
Banded Pull Aparts x 15-20 reps
Side Plank or Star Plank Hold x 20-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.