Friday 2.14.2025

“FITNESS” & “PERFORMANCE”

A. Activation Work (6-8 minutes)
Two sets, for quality, of:
6-8/side Low Switch Cossack Squats (Ring Assisted if needed)
10-12/side Banded Pallof Presses @ 1111
12-15 Reverse Snow Angels (unweighted)

B. Strength Work
Five sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 3 reps @RPE 6/10
*Set 2 – 3 reps @RPE 7/10
*Set 3 – 3 reps @RPE 8/10
*Sets 4-5 – 3 reps @RPE 9/10
Rest 2 minutes between sets

The reps have decreased from 1.31.2025 to allow for an increase in loading. Your last two sets should be very tough, while maintaining solid bracing through the midline.

OR

Three sets of:
Dumbbell Romanian Deadlift x 8-10 reps @ 3011
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 20X0
Rest 30 seconds
Strict Hanging Leg Raises x 8-12 reps @ 2110 or Supine Toes to Bar x 8-12 @ 2011
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate working weight.

C. Conditioning - Lift & Sprint
Every 3 minutes, for 12 minutes (4 sets):
12 Glute Bridge Dumbbell Floor Presses
100-ft Farmer's Carry
8/6 Calorie Echo Bike Sprint*

*We are only tracking the time on the Bike today -- move smoothly through the other movements, then try to really push the pace once you get to the machine!

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 2 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 90 seconds
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).