Monday 4.14.2025

“FITNESS” & “PERFORMANCE”

A. Complete as many reps as possible in 5 minutes of:
Turkish Get Ups

Alternate arms each rep; choose a Kettlebell or Dumbbell that allows you to move smoothly, with minimal breaks between reps.
If you are comfortable with this movement, and would like to challenge yourself, shoot for 24/16 kg here.

B. Four sets of:
Deadlift* x 5 reps
Rest 45 seconds
Dumbbell Bench Press x 5-7 reps @ 20X0
Rest 90 seconds

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

*Note that there is NO prescribed tempo on the Deadlift this week; factor this in when planning your weights, and expect to increase.
*For the Dumbbell Bench Press, work as heavy as you can within the prescribed rep range.

C. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
75-ft Kettlebell or Dumbbell Front Rack Carry
15/10 Push-ups
75-ft Kettlebell or Dumbbell Front Rack Carry

Compare to 3.14.2024

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)