Friday 2.13.2026

“FITNESS”

A. Three sets of:
Dual Kettlebell Sumo Romanian Deadlift x 8-10 reps @ 3011 (RPE 8/10)
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 10-12 reps @ 20X0
Rest 30 seconds
Strict Hanging Leg Raises x 8-12 reps @ 2110 or Supine Toes to Bar x 8-12 @ 2011
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate working weight.

B. See Options Below

“PERFORMANCE”

A. Five sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 3 reps @RPE 6/10
*Set 2 – 3 reps @RPE 7/10
*Set 3 – 3 reps @RPE 8/10
*Sets 4-5 – 3 reps @RPE 9/10
Rest 2 minutes between sets

The reps have decreased from 1.30.2026 to allow for an increase in loading. Your last two sets should be very tough, while maintaining solid bracing through the midline.

B. Conditioning
Against a 5-minute clock, complete:
1.2.3.4.5.6...
Bar Muscle-Ups or Strict Pull-ups
*3 Dumbbell Thrusters after each set

Rest 2 minutes, then...

Against a 5-minute clock, complete:
1.2.3.4.5.6...
Dumbbell Forward Lunges (R+L=1)
*3 Burpees Over the DB after each set

OR

"PUMP" Sets
Three or Four sets of:
8-12 Goblet Cyclist Squats @ 20X0
Rest 15 seconds
8-12 Dumbbell Lateral Raises @ 20X0
Rest 15 seconds
8-12 Dumbbell Reverse Flies @ 20X0
Rest 15 seconds
15 Second Bike or Ski Sprint @ very high effort
Rest 45-60 seconds

*Sprints in “PUMP?” The purpose here is to bring a bit of intensity to this PUMP session by increasing heart rate and blood flow. This should help you feel a bit extra “PUMP”-ed during the last few reps of each set — especially on the Cyclist Squats.

“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).