Wednesday 8.20.2025

“FITNESS”

A. Three 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 30 seconds
Deadbug w/Band x 16-20 reps
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

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

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

B. In teams of two, complete as many rounds and reps as possible in 18 minutes of:
300 Meter Row
24 Wall Balls
180-ft Sandbag Carry

Divide the reps and distances between partners as you see fit. If you'd like an extra, higher skill challenge, add 6-9 Bar Muscle-Ups (split between partners) to the end of each round. If you would like an extra-extra challenge, use a heavier Wall Ball today.

“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