Monday 2.9.2026

“FITNESS”

A. Three sets of:
Single Arm Dumbbell Bench Press x 6-8 reps each arm @ 30X1
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 21X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30-60 seconds

*Perform 1 warm-up set to determine a good starting weight. Aim to make your final two working sets a 9/10 RPE.

B. & C. See Below

“PERFORMANCE”

A. Every 2:30, for 12:30 (5 sets):
Close Grip Barbell Bench Press
Set 1 — 3 reps @ 21X1 | RPE 7/10
Set 2 — 3 reps @ 21X1 | RPE 8/10
Set 3 — 3 reps @ 21X1 | RPE 9/10
Set 4 — 3 reps @ 21X1 | RPE 10/10
Set 5 -- Max Reps w/ Set 1 weight @ 20X1 (Note the change in tempo!)
​
Build over your first 4 sets to your heaviest set of 3 (at tempo). Increase loading from 1.29.2026.

B. Two or Three sets of:
Posted Single Leg Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 45 seconds
Tall Kneeling Arnold Press x 8-10 reps @ 20X0
Rest 45 seconds

Focus here is on quality movement; choose loads accordingly.

C. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row x Max calories in 30 seconds
Minutes 5-8 – Alternating Dumbbell Snatches x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

**Note score as 3 sets: Total Calories Rowed + Total Snatches + Total Burpees. Bigger classes can swap the Row and Burpees, but all do the Dumbbell Snatches as the middle portion.

OR

"PUMP" Accessory Work
Three sets, resting as needed, of:
Single Leg Dumbbell Glute Bridge x 8-10/side @ 20X0
Crush Grip Dumbbell Curls x 10-15 reps @ 20X0
Quadruped Plank Dumbbell Pull Throughs x 16-24 reps

*Choose 1 Dumbbell for all 3 movements that challenges you to hit the top of the rep range

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 2 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 90 seconds
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).