Friday 8.21.2026

“FITNESS”

A. Three or four sets (12 minutes) of:
Barbell Hip Thrust x 6-8 reps @ 31X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 21X0
Rest 60 seconds

*Choose a loading that makes your final sets an 8-9/10 RPE.

B. For time:
400 Meter Run or Row
15 Burpees
30 Goblet Box Step Ups
60 Russian Kettlebell Swings
30 Goblet Box Step Ups
15 Burpees
400 Meter Run or Row
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*The goal for this workout is 12-16 minutes of solid effort; scale movements and weights accordingly. Compare to 6.30.2025

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Squat Clean x 1 rep

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Build in load as technique allows. Your last two sets should be over 85% of your 1-RM (if you know it).

B. For time:
400 Meter Run
10 Bar Muscle-Ups (or Strict Pull-ups)
20 Power Cleans (135/93 lb)
30 Burpee Box Jump-Overs (24/20")
20 Power Cleans (135/93 lb)
10 Bar Muscle-Ups
400 Meter Run
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*The goal for this workout is 12-16 minutes of solid effort; scale movements and weights accordingly.
*Compare to 6.30.2025

“PUMP”

A. See options above

B. Three sets of
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Z-Press x 16-20 reps @ 20X0
Rest 30 seconds
Alternating Cossack Squats x 12-16 reps @ 20X0
Rest 30 seconds
Banded Face Pull x 16-20 reps @ 20X0
Rest 60 seconds

“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