Monday 3.31.2025

“FITNESS” & “PERFORMANCE”

A. Three sets, for quality, of:
6-8/side Front Foot Elevated Cossack Squats
10-15 Banded Face Pulls
15-20 Hollow Rocks

Use an upright as a hand-assist if needed on the Cossack Squats. Conversely, if these are strong for you, considering grabbing a Kettlebell in a Goblet hold for your second and third sets here.

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

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

*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.

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)
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 6.12.2024

“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.