Tuesday 8.11.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Dumbbell Bench Press
Set 1 — 12 reps | RPE 7
Set 2 — 10 reps | RPE 8
Set 3 — 8 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 12+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Dumbbell Bench Press. Increase the loading each set as the reps decrease, and RPE increases.
*Immediately following each working set, complete 12-15 Banded Face Pulls

B. Against a 2-minute clock, complete:
15/12 Calorie Echo Bike or 18/15 Calorie Bike Erg
30 Double-Unders (or Lateral Line Hops)
Burpees x Max Reps in time remaining
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Rest 60 seconds, and complete FOUR sets for max reps.

C. Two or three sets of:
Dumbbell Lateral Raises x 8-10 reps @ 30X0
Rest 15 seconds
Dumbbell Reverse Flies x 10-15 reps @ 30X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.