Tuesday 6.10.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 8 reps @ 20X1 | RPE 7
Set 2 — 6 reps @ 20X1 | RPE 8
Set 3 — 4 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 8+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press. Try to increase loading from what you used on 5.22.2025. Use your rest periods to work on any lower body mobilizations you may need to prioritize.

B. Two or three working sets @ RPE 7-8 of:
Half Kneeling Single Arm Kettlebell Press x 8-12 reps each arm @ 20X0
Rest 15-20 seconds
Bent Over Band Pull Aparts x 15-25 reps @ 10X0
Rest 15-20 seconds
Hollow Hold or Rocks x 20-40 seconds
Rest 60 seconds

*If you were here on 5.13.2025, try to use the same weight Kettlebell for your Single Arm Presses, but for 1-2 additional reps each set, if able.

C. Every minute, on the minute, for 10 minutes (5 sets), for max calories:
Minute 1 — 120-ft Heavy Farmer's Carry
Minute 2 — 40 Second Echo Bike for Max Calories

*Speed on Carry doesn't matter; just get it done, and recover the remainder of the minute, in order to push hard (but somewhat sustainably) each set on the Bike.

Compare to 6.18.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.