Thursday 7.10.2025

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 45 seconds
Supinated Grip Weighted Strict Pull-ups x 2.2.2 @ 20X0
Rest 90 seconds

*Split Squat: Perform 1 warm-up set to find a good starting weight. Each set should feel between RPE 7 and RPE 8.
*Pull-up: Drop down and rest 10-20 seconds between sets of 2, adding as much weight as you can to complete the prescribed reps.
If you do not have Strict Pull-ups yet, perform 4-5 Negative Only Pull-ups, with as slow of a lowering as you can maintain for each. Rest 5-10 seconds between reps.

B. Two or Three sets of:
Bent Over Reverse Flies x 10-15 reps @ 20X0
Rest 30 seconds
Russian Twists (with or without Medball) x 20-30 reps
Rest 60 seconds

*Aim for each set to be just shy of muscular failure

C. Against an 8-minute clock, complete:
2.4.6.8.10...
Goblet Cyclist Squat
1.2.3.4.5...
Burpee
*24 Double Unders after each round (or 5/4 Calorie Ski or Bike)

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds