Wednesday 8.26.2026

“FITNESS” & “PERFORMANCE”

A. Strength Option 1: Deadlift
Every 2:30, for 15 minutes (6 sets):
Deadlift x 3 reps @ 20X0

*Sets 1-2 – RPE 6-7
*Sets 3-4 – RPE 7-8
*Sets 5-6 – RPE 8

Perform 2-3 warm-up sets to find an appropriate starting weight. Try to build on last week's weights with solid mechanics and tempo.

OR

Strength Option 2: Hinge + Core
Three sets of:
Dual Kettlebell Sumo Deadlift x 10-12 reps @31X1 (RPE 8/10)
Rest 45 seconds
Single Leg Glute Bridge (Weighted or BW) x 12-15 reps each leg @10X1
Rest 45 seconds
Single Arm Bottom's Up Kettlebell Carry x 30 seconds each arm
Rest 45 seconds
​
Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate working weight.

B. Conditioning
Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump-Overs (24/20")
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Power Cleans (95/63 lb) or Kettlebell Swings

“PUMP”

A. See options above

B. Three or four sets, not for time, of:
8-10 Goblet Curtsy Squats (4-5/side) @ 40X0
10-12 Dual Dumbbell Upright Rows @ 30X0
15-25 Overhead Banded Tricep Extensions
20-40 Plate Russian Twists (10-20/side)

“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.