Wednesday 7.15.2026

“FITNESS”

A. Three or four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 30 seconds
Single Arm Bottoms Up KB Carry x 60ft each arm
Rest 30 seconds
Seated Banded Row x 10-15 reps
Rest 60 seconds

*Aim to build on your working sets on the RDL from a 6/10 RPE to an 8-9/10 RPE.

B. Same as "Performance" or "PUMP"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Power Clean x 1.1.1.1
(Rest 7-10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 80-85

OR

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

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
5 Burpee Box Jump-Overs
*After every 3 rounds completed, complete a 200 Meter Run
​
*Score as total rounds completed of the AMRAP (so every 10 DB Snatches + 5 BBJOs = 1 round; the run is not counted in the total, unless you have an incomplete round at the end)

“PUMP”

A. See above

B. "PUMP" Strength
Three sets of:
6-8/side Goblet Curtsy Squats @ 20X0
10-12 Bent Over Reverse Flies @ 20X0

then...

Two or three sets of:
12-15/side Banded Lateral Steps
30-45 Second Front Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total