“FITNESS” & “PERFORMANCE”
A. Skill/Activation Work
Three sets, for quality, of:
Turkish Get Up x 2-3 reps each arm
Banded Lateral Walks x 12-15 reps each side
Passive Hang x 20-40 seconds
B. Strength
Option 1:
Six sets of:
Deadlift
*Set 1 – 8 reps @ RPE 7
*Set 2 – 6 reps @ RPE 7
*Set 3 – 4 reps @ RPE 8
*Sets 4-6 – 2 reps @ RPE 8-9
Rest 2 minutes
The reps have decreased from last week 10.9.2026 to allow for an increase in loading. If you were not here, follow the prescibed RPE, making your final three sets challenging, but not maximal effort.
OR
Option 2:
Four sets of:
Deadlift x 6-8 reps @ 21X1
Rest 30 seconds
Banded Pallof Hold x 30 seconds each side
Rest 60 seconds
Choose this option if you’d like to work on your Deadlift technique, and accumulate some solid reps. Build in load as able within the rep range.
C. Conditioning
Against a 2-minute clock, complete:
15/12 Calorie Echo Bike
120-ft Farmers Carry
Burpees x Max Reps in Time Remaining
Rest 60 seconds, and complete four sets for max reps
“PUMP”
A. & B. Same as above
C. Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X0
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 20X0
Rest 30 seconds
Side Plank or KB Side Plank Hold x 30-40 seconds each side
Rest 60 seconds
*Try to increase loading from last week on the Dumbbell Hip Thrusts
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds
*Use similar paces to two weeks ago, but with no break in the middle this time!
