Monday 10.5.2026

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Four sets of:
Front Squat x 5 reps @ 30X1
Rest 2 minutes
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*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
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Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed RPE.
Note the change in tempo from prior weeks! There is no more pause on each rep
*For those that are newer to squatting, and would like more volume, perform Goblet or KB Front Squats for sets of 8-10 at the prescribed tempo.

B. Option 1: Conditioning
Against a 10-minute clock, complete:
500 Meter Run or 1000 Meter Bike
then...
as many rounds and reps as possible of:
10 Front Racked Forward Lunges (5/leg)
5 Toes to Bar

*Choose a weight that will challenge you to go unbroken on the lunges. “RX” is 135/93lb.

Option 2: Strength Endurance/"PUMP"
Three or four sets of:
Barbell Front Rack or Dumbbell Goblet Forward Lunge x 6-8 reps each leg @ 20X1
Single Leg Dumbbell Glute Bridge x 10-15 reps each leg @ 20X1
Crush Grip Dumbbell Flutter Kicks or Hollow Hold x 30-40 seconds
Rest as needed

C. Two or Three sets of:
Single Arm Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.