*Our Apparel Pre-Order is now live! Click here to pre-order before Wednesday, 11/4!
“FITNESS” & “PERFORMANCE”
A. Option 1: Deadlift 1-RM
Seven or Eight sets of:
Deadlift
*Set 1 – 8 reps @ RPE 7
*Set 2 – 6 reps @ RPE 7
*Set 3 – 4 reps @ RPE 8
*Set 4 – 2 reps @ RPE 8
*Set 5 – 1 rep @ RPE 8
*Sets 6-8 – 1 rep @ RPE 9-10
Rest 2-3 minutes
The goal for today is to build to a 1-RM Deadlift, WITHOUT going to mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. The build-up above is a suggestion, but do what works best for you, and be sure to take ample rest toward your heavier attempts.
OR
Option 2: Hinge + Glutes + Upper Pulling
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Dumbbell Walking Lunges x 6-8 reps each leg @ 20X0
Rest 30 seconds
Ring Rows x 8-10 reps @ 21X1
Rest 60 seconds
Perform 1-2 warm-up sets, and aim to make your final two working sets an 8-9/10 RPE
B. Against a 12-minute clock, complete:
3.6.9.12.15...
Hang Power Cleans (135/93 lb) or Russian KB Swings
Box Jump-Overs (or Step-Overs)
*30 Double-Unders or 100 Meter Run after each set
“PUMP”
A. See options above
B. Three sets of:
Single Leg DB Hip Thrust x 6-8 reps each leg @ 20X0
Half Kneeling Arnold Press x 8-10 reps each arm @ 20X0
Alternating Dumbbell Curls x 16-20 reps @ 20X0
*Try to increase loading from last week (10.19.2026) on the Dumbbell Hip Thrusts
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
