Friday 9.18.2026

“FITNESS”

A. Three or four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 30 seconds
Dumbbell Box Step Ups x 8-10 reps each leg
Rest 30 seconds
Jump Rope or Double-Under Practice x 30-45 seconds
Rest 60 seconds

B. See Below

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Hang Power Clean + Power Clean + Squat Clean
Rest 15-20 seconds
3-4 Tall Box Jumps

Build in load each set on the Clean complex, finishing at an 8-9/10 RPE. On the Box Jumps, choose a height that will challenge you; step down and reset between reps.

B. "FR 50"
For time:
50/40 Calorie Echo Bike
50 Alternating Dumbbell Snatches (50/35 lb)
50 Wall Balls (20/14 lb to 10/9')
50 Burpees (clap overhead, and hips fully open at the top)

This is a Full Range benchmark workout (first introduced in 2020) that will test your ability to maintain pacing through four relatively simple movements, then push through the finish. Nothing fancy — just a pure test of Aerobic Power. Enjoy. Be sure to note your time, as well as any modifications you made, for when we re-test this one again!

“PUMP”

A. See options above

B. Three or four sets of:
Strict Supinated Pull-ups x 4-6 reps @ 20X0
Half Kneeling Dumbbell or Landmine Press x 6-8 reps each arm @ 20X0
Side Plank Clamshell Hip Thrust x 8-12 reps/side @ 20X0

Rest as needed between exercises to maintain good mechanics.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles