Monday 2.3.2025

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8-10 reps each leg @ 30X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 30 seconds
Banded Face Pulls x 15-20 reps @ 20X0
Rest 60 seconds

B. Every 3 minutes, for 15 minutes (5 sets):
300/270 Meter Row
15 Russian Kettlebell Swings
12 Sit-Ups

Adjust accordingly so that you have at least 45 seconds of rest between sets.

C. Two or three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“PERFORMANCE”

A. Every 2:30, for 12:30 (5 sets):

Back Squat

*Sets 1-3 = 3 reps
@ 20X1 — RPE 8
*Sets 4-5 = 5 reps @ 20X1 — RPE 8

The reps have decreased from 1.24.2025, allowing for an increase in loading. Take 2-3 warm-up sets to ensure that your working sets are at the prescribed effort.

B. Every 3 minutes, for 15 minutes (5 sets):
300/270 Meter Row
12 Toes to Bar
6 Power Cleans*

*The goal for the Power Cleans is to choose a heavy-ish weight that will allow for relatively fast singles, but not touch-and-go reps. Each full round should take anywhere from 1:45-2:15 to complete. Recommended weights for the stronger individuals would be 155-185/103-133 lbs.

C. Two or three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg