Thursday 12.18.2025

“FITNESS” & “PERFORMANCE”

A. Upper Strength Work
Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 - 4 reps @ RPE 7/10
*Set 2 - 4 reps @ RPE 8/10
*Set 3 - 4 reps @ RPE 9/10
*Set 4 - Max Reps using 75-80% of Set 3 weight

Build in load to a heavy set of 4 for your third set, then complete a back-off set for max reps. Reps have decreased from last week (12.9.2025) to allow for an increase in loading.

OR

Three or four working sets of:
Alternating Dumbbell Bench Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 12-15 reps @ 20X0
Rest 60 seconds

Make your first working set a 7-8/10 RPE, and add load as needed, with the goal of your final two sets being a 9/10 RPE.

B. Cyclical + Bodyweight Conditioning:
Against a 90-second running clock:
200 Meter Row or Run
Max Reps of V-Ups

Rest 30 seconds, then…

Against a 90-second running clock:
200 Meter Ski
Max Reps of Air Squats

Rest 30 seconds, then...

Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of Push-ups

Rest 30 seconds, then...

Repeat for a total of THREE sets of each station for max reps (18 minutes total).

“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.