Wednesday 10.14.2026

*Program Note: Today’s conditioning is a format we use that I like to call “Sprint & Pump.” If you are a die-hard no-conditioning person, skip the bike sprint and perform 16-20 Jumping Lunges or 12-16 Goblet Walking Lunges in its place.

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Four sets of:
Front Squat x 4 reps @ 30X1
Rest 2 minutes
​
*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
​
Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed RPE.
The reps have decrease from last week to allow for an increase in weight.
*For those that are newer to squatting, and would like more volume, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo

B. Two or three sets of:
Goblet Cossack Squat x 6-8 reps each leg @ 20X0
Rest 30 seconds
Single Arm Dumbbell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 60 seconds

Aim to make your working sets an 8/10 RPE.

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Bike Erg Sprint*
12-16 Plank Kettlebell Drag Throughs
10-12 Tall Kneeling Kettlebell Horn Curls
​
*The time we are tracking here is the Bike portion. Take your time completing the Core and Arm work, and focus on trying to go very hard on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest