Tuesday 6.20.2023

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
1 and 1/4 Dumbbell or Barbell Bench Press x 4-6 reps @ 31X1

Aim to perform all of your working sets at a 6-7/10 RPE.

B. Three sets of:
Single Arm Seated Dumbbell Press x 6 reps each arm*
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

*Build in load to today's 6-RM Dumbbell Press with each arm

C. Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 — 15-20 Second Bike Erg Sprint + 10-12 KB Horn Curls @ 3110
Station 2 — 15-20 Second Ski Sprint + 30-40 Second Crush Grip KB Hollow Hold or Flutter Kicks

Use these Sprint efforts to work on your ability to sustain a high output for a relatively short amount of time. If you can keep a solid, tough pace for the entire 20 seconds, do it; if you start to slow down at 15 seconds (or earlier), cut it there.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).