Thursday 3.26.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
1 and 1/4 Bench Press
*Set 1 — 5 reps @ 20X1 | RPE 7/10
*Set 2 — 5 reps @ 20X1 | RPE 8/10
*Set 3 — 5 reps @ 20X1 | RPE 9/10
*Set 4 — Max Reps of Bench Press @ 20X1 using Set 1 weight
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Perform 1 warm-up set to find an appropriate starting weight. Try to increase loading from last week (3.18.2026).
Note that Set 4 is a traditional Bench Press, not a 1 and 1/4!

B. Two or three sets of:
Dumbbell Lateral Raises x 10-12 reps @ 20X0
Rest as needed
Banded Overhead Tricep Extensions x 15-25 reps @ 10X0
Rest as needed

C. Against a 2-minute clock, complete:
500/400 Meter Bike Erg
Single Arm Devil's Presses x Max Reps in time remaining
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Rest 60 seconds, then...
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Against a 2-minute clock, complete:
200 Meter Run or Ski
Double-Unders (or Jumping Lunges) x Max Reps in time remaining
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Rest 60 seconds, then...
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Repeat for a total of three sets of each (18 total minutes — 12 minutes of work)

“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