*New training cycle starts today! Track the weights you lift, so that we can build on them in the coming weeks.
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“FITNESS” & “PERFORMANCE” & “PUMP”
A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 10 reps | RPE 7
Set 2 — 8 reps | RPE 8
Set 3 — 6 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10+ reps)
Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as the reps decrease, and RPE increases.
B. Two or three sets (10-12 minutes) of:
Left Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X0
Rest 15-20 seconds
Supinated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 15-20 seconds
Right Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X0
Rest 15-20 seconds
Pronated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 90 seconds
C. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row, Bike or Ski
Burpees
*Compare to 12.1.2025
OR
Three sets of:
Dual Kettlebell Bent Over Row x 10-12 reps @ 20X0
Rest 30 seconds
Plank or Weighted Plank Hold x 30-40 seconds
Rest 30-60 seconds
“ENDURANCE (AKA SWEAT SESH)”
Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
