Friday 9.11.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge @ 20X0*
Rest 30-40 seconds
Supinated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 60-90 seconds
​
*Reverse Lunge Loading:
Set 1 — 10 reps each leg @ 20X1 | RPE 7
Set 2 — 8 reps each leg @ 20X1 | RPE 8
Set 3 — 6 reps each leg @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps each leg @ 20X1 (aim for 10+ reps)
Rest 2 minutes between sets
​
Perform 1 warm-up set to find a good starting weight.

B. Against a 5-minute clock, complete:
25/20 Calorie Echo Bike or 30/25 Calorie Bike Erg
followed by as many rounds and reps as possible of...
10 Alternating Dumbbell Snatches
30 Double-Unders or 20 Mountain Climbers

Rest 2 minutes, then repeat for a second set. Score as total rounds and reps completed across both sets.

“PUMP”

A. Same as above

B. Three sets of:
Goblet Cyclist Squats x 8-10 reps @ 30X0
Alternating Dumbbell Curls x 16-20 reps (8-10/arm) @ 20X0
Plank or Weighted Plank Hold x 40-60 seconds
Rest as needed between exercises

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets