Tuesday 9.9.2025

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Cyclist Front Squat x 6-8 reps @ 31X1
Rest 2 minutes
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Perform 1-2 warm-up sets, then load your Squats at an RPE of 7/10 for your first working set. Increase loading if needed such that your final set is an 8-9/10 RPE. You can opt to use Dumbbells instead of a Barbell here if you prefer.
If you were here on 8.21.2025, try to use the same loading you did that day, but for 1-2 additional reps each set.

B. Two or three sets of:
Single Arm Dumbbell Row x 6-8 reps each arm @ 30X0
Right into...
Banded Face Pulls x 10-15 reps @ 20X0
Rest 60-90 seconds

Aim to make all of your sets close to mechanical failure.

C. Against a 9-minute clock, complete:
600 Meter Run
followed by as many rounds and reps as possible of...
12 Single Arm Kettlebell Front Rack Walking Lunges (70/53 lb)
3/2 Bar Muscle-Ups or 5/3 Strict Pull-ups or 12 Plank Drag Throughs

Compare to 6.17.2024.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)