Monday 2.10.2025

“FITNESS”

A. Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(if you don't have a bench, place a medicine ball between your shoulder blades to create the proper angle)
Rest 30 seconds
Bent Over Reverse Flies x 10-15 reps @ 20X0
Rest 30 seconds
Plank Walk-Ups x 12-20 reps
Rest 30-60 seconds

*Perform 1 warm-up set to determine a good working weight on the Dumbbells. Aim to make your working sets a 7-8/10 RPE.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Close Grip Barbell Bench Press
*Set 1 - 4 reps @ 21X1 - RPE 7/10
*Set 2 - 4 reps @ 21X1 - RPE 8/10
*Set 3 - 4 reps @ 21X1 - RPE 9/10
*Set 4 - Max Reps w/ Set 1 weight @ 20X1 (Note the change in tempo!)

This week we are building in load over the first three working sets. Note the tempo on these sets, as there is a pause for 1-second at the chest on each rep.
The reps have decreased (and the RPE increased) from 1.30.2025 , allowing for an increase in load.

B. Two or Three sets of:
Posted Single Leg Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 45 seconds
Half Kneeling Single Arm Arnold Press x 8-10 each arm @ 20X0
Rest 45 seconds

Focus here is on quality movement; choose loads accordingly

C. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row x Max calories in 30 seconds
Minutes 5-8 – Alternating Dumbbell Snatches x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

**Note score as 3 sets: Total Calories Rowed + Total Snatches + Total Burpees

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 2 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 90 seconds
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).