Friday 3.27.2026

“FITNESS” & “PUMP”

A. Four sets of:
Romanian Deadlift x 6 reps @ 30X0
Rest 30 seconds
Half Kneeling Dumbbell Press x 8 reps each arm @ 20X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 10X0
Rest 60-90 seconds

Aim to make your final 2 sets an RPE of 8-9 (or just a couple reps shy of failure). Aim to increase loading on the RDL from 3.9.2026.

B. Complete the following, not for time:
24-20-16-12-8
Dumbbell Walking Lunges (split reps between legs)
Dumbbell Plank Rows (split between arms)
V-Ups

followed by...

(if there's time) 50 Crush Grip Dumbbell Curls in as few sets as possible, using one of the DBs you used for above.

*Choose a loading that allows for the first set of lunges to be unbroken, but challenging.

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes:
Hang Clean + Clean + Jerk

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Challenging

B. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Compare to 12.6.2024

**If you've completed this workout as RX in the past in under 8 minutes, consider increasing the load on the Power Cleans to 205/143 lb; the goal is 8-12 minutes of hard effort here.
**Sub for Power Cleans is Russian Kettlebell Swings or Dumbbell Snatches (double the reps for these options).

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE