Tuesday 7.13.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press
Set 1 — 10 reps | RPE 7
Set 2 — 10 reps - same weight
Set 3 — 10 reps - same weight
Set 4 — MAX unbroken reps - same weight
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Perform 1-2 warm-up sets, then aim to use the same weight for all working sets. The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight. There is no tempo prescribed for the Close Grip Bench Press, but keep it under control, and avoid excessively long pauses at the top of your reps.
*Follow up each of your working sets with 10-15 Band Pull Aparts

B. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Push Presses (Barbell or Dumbbells — should be unbroken throughout)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
100-ft Farmers Carry

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
10 Hand-Release Push-ups

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total