Wednesday 10.22.2025

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Tempo Front Squat x 4 reps @ 32X1
Rest 2 minutes

Your final two sets should feel like an 8/10 RPE. The reps have decresed from last week to allow for an increase in loading.
*For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo.

B. Two or Three working sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0 (try to increase loading from last week)
Rest 30 seconds
Kettlebell Horn Curl x 10-12 reps @ 21X0
Rest 60 seconds

Aim to make your final two sets very challenging.

C. Option 1: Conditioning
Three rounds for time of:
400 Meter Run
30 Single Arm Kettlebell Front-Racked Walking Lunges (24/16 kg — 15 reps each arm)
10 Burpees

*Compare to 10.23.2024

Option 2: Strength/"PUMP" Work
Two or three rounds, not for time, of:
16-20 Dual Kettlebell or Dumbbell Front Rack Alternating Reverse Lunges
20-24 Banded Face Pulls
30-40 Second Dual Kettlebell or Dumbbell Flutter Kicks

*If you are feeling like you want a break from conditioning today, perform this piece at moderate effort, with a focus on quality movement and muscular activation. Choose a weight/resistance that allows you to hit the prescribed rep ranges without taking excessive rest between exercises and sets.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles