Thursday 11.6.2025

“FITNESS” & “PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 9 reps @ RPE 6
*Set 2 – 7 reps @ RPE 7
*Set 3 – 5 reps @ RPE 8
*Sets 4-6 – 3 reps @ RPE 8
Rest 2 minutes

The reps have decreased from last week (10.28.2025) to allow for an increase in loading. If you were not here, follow the prescibed RPE, making your final three sets challenging, but not maximal effort.

OR

Three sets of:
Barbell Hip Thrusts x 8 reps @ 20X1
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold within this time frame)
Rest 30 seconds
Single Arm Kettlebell Row (hand and knee on Bench) x 8-10 reps each arm @ 20X1
Rest 30 seconds
Plank Knee to Elbows on Sliders x 12-20 reps
Rest 60 seconds

Perform 1-2 warm-up sets to find a solid starting weight on the Hip Thrusts. Aim to make your final 2 sets an 8/10 RPE.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
20/16 Calorie Echo Bike
200-ft Farmer's Carry
20/16 Calorie Row
20 Push-ups
​
Divide the calories, reps, and distances between partners however you’d like.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds