“FITNESS”
A. Three or four sets of:
Single Arm Landmine Press x 6-8 reps/arm @ 20X0
Rest 45 seconds
Ring Rows x 8-10 reps @ 20X0
Rest 45 seconds
Perform 1 warm-up set, and aim to make your final three working sets a 7, 8, and 9 RPE, respectively.
B. Same as “Performance”
“PERFORMANCE”
A. Four sets of:
Pause Push Press x 5 reps
Rest 2 minutes between sets
*Pause for 2-seconds in the bottom of your dip before driving the bar overhead to lockout.
*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals at each station:
Minute 1 – Echo Bike (for calories)
Minute 2 – Wall Walks (or Inchworm Push-ups)
Minute 3 – Strict Pull-ups or Bar Muscle-Ups
Minute 4 – 30-Second Hollow Hold
(Use the 30 seconds after your Hollow Hold to note number of cals/reps achieved in the first 3 stations)
“PUMP”
A. See options above
B. Three sets of:
Alternating Top Down Glute Bridge DB Floor Press x 6-8 reps each arm @ 20X0
Rest 15-20 seconds
Bent Over Reverse Flies x 8-12 reps @ 20X0
Rest 15-20 seconds
Weight Plate Turkish Sit-Up x 10-15 reps @ 20X0
Rest 15-20 seconds
Wall Sit (holding plate) x 30-60 seconds
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
