Monday 1.27.2025

“FITNESS” & “PERFORMANCE”

A. Movement Prep
Two sets, for quality:
6-8/side Single Leg RDL with Hand Switch (or Suitcase Single Leg RDL if the balance is too much here)
8-12 Reverse Snow Angels @ 2020
10-15/side Side Plank Hip Taps

B. Four sets of:
Barbell Hip Thrust @ 20X1 (*see reps below)
Rest 60 seconds
Kettlebell Chainsaw Row x 6-8 reps each arm @ 20X0
Rest 60 seconds

*Hip Thrust Reps/Loading:
Warm-up Set - 5-10 reps @ easy
Working Set 1 - 10 reps @ RPE 8
Working Set 2 - 8 reps @ RPE 8
Working Set 3 - 6 reps @ RPE 8
Working Set 4 - Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10+ reps)

Reps have decreased on both movements from 1.17.2025 to allow for an increase in loading.

C. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 3-6 Bar or Ring Muscle-Ups, 4-8 Strict Pull-ups, 3-5 Pull-up Negatives, or 8-12 Ring Rows
Minute 2 — 12-16 Dumbbell Reverse Lunges (Front Rack or Farmer's Hold)
Minute 3 — 8-12 Burpees
Minute 4 — 30 Second Echo Bike (for Calories)

*Track calories Biked each set
*If your legs are still destroyed from Friday's lunges, you can sub 15-20 Russian Kettlebell Swings for the Reverse Lunges on Minute 2.

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first