Monday 3.30.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Squat x 6 reps @ 30X1
Rest 2 minutes

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (NO Tempo)

*Perform 1-3 warm-up sets to find an appropriate starting weight. Note the change in tempo from prior weeks; we are no longer holding that pause in the bottom position, but still maintaining a 3-second eccentric on each rep.

B. Two or three sets of:
Goblet (or Assisted) Cossack Squats x 6-8 reps each leg @ 20X0
Rest 30 seconds
Dumbbell Powell Raises x 10-12 reps each side @ 20X0
Rest 30-60 seconds

Use an upright or ring as a hand-assist if needed on the Cossack Squats.

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups (or 5 Ring Rows)
5 Box Jumps (step down) or Step-Ups
7/5 Calorie Bike, Ski or Row

Rest 2 minutes, and repeat for a second time through, picking up where you left off on the first set.
Compare to 3.31.2025

“PUMP”

A. & B. Same as above

C. Three sets, not for time, of:
6-8 Single Leg Dumbbell Hip Thrusts each leg @ 20X0
8-10 Single Arm Dumbbell Rows each arm @ 20X0
12-20 Tall Plank Knee To Elbows on Sliders @ 20X0

Perform some warm-up reps of each movement to find a solid working weight.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.