Monday 1.12.2026

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Romanian Deadlift @ 20X1

*Set 1 — 10 reps @ RPE 7
*Set 2 — 8 reps @ RPE 7
*Set 3 — 6 reps @ RPE 7
*Set 4 — 4 reps @ RPE 7

*Follow each working set with 6-10 Strict Ring, Bar, or Bench Dips @ 20X1 tempo; Increase loading each set on the RDL to hit the prescribed intensity. Focus this week on solid posture and mechanics.

B. Three sets of:
8-10 Seated Dumbbell Presses @ 20X0
Rest 30 seconds
10-12 Dual Dumbbell Upright Rows @ 20X0
Rest 60 seconds

Perform 1 warm-up set to find a solid working weight; aim to make your working sets close to mechanical failure.

C. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 120ft Filly Carry (switch sides halfway)
Minute 2 — 10/8 Calorie Row Sprint
Minute 3 — 30-40 Second Front Leaning Rest on Rings

*Record your time for each Row sprint. The goal is all out effort on each set.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets