*Coach’s Note: This is the final week of our current training cycle, and we will be testing some strength benchmarks throughout the week. See our Monday newsletter for more details!
“FITNESS” & “PERFORMANCE”
A Strength Option 1: Front Squat 1-RM
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 1 rep
*Set 1 – 65% of 1-RM (or RPE 6/10)
*Set 2 – 75% (or RPE 7/10)
*Set 3 – 80-85% (or RPE 8/10)
*Sets 4-7 – 85+% (or RPE 9-10/10)
If you are feeling good today, try to establish a new 1-RM Front Squat. If you need more sets or rest, that’s all good.
*Compare to 5.1.2026Front Squat 1-RM
B. Strength Option 2: Goblet Squat 10-RM
Four or Five sets of:
Goblet Squat x 10 reps*
Rest 45 seconds
Strict Pull-ups x 4-6 reps or Ring Rows x 8-10 reps
Rest 60 seconds
*Your goal for today is to find the heaviest set of 10 reps that you can achieve in the Squat, holding a Dumbbell or Kettlebell in the Goblet position. If you can perform more than 10 clean reps, you should try to go heavier. If we don't have a single KB or DB heavy enough for you, hold two of them in a Front Rack.
B. Conditioning
Every 6 minutes, for 18 minutes (3 sets):
300 Meter Run or Ski
12 Front Racked Reverse Lunges (115/73 lb) or Goblet Reverse Lunges
18/15 Calorie Echo Bike
9 Bar-Facing Burpees
“PUMP”
A. See options above
B. Three sets of:
Single Arm Front Rack Reverse Lunge x 6-8 reps each leg @ 20X0
Rest 30 seconds
Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 60 seconds
followed by...
Two or three sets of:
Star Plank x 20-30 seconds each side
Dumbbell Reverse Flies x 10-15 reps @ 20X0
“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.
