Tuesday 7.29.2025

PSA: Today is supposed to be VERY hot and humid. Please be sure to hydrate throughout the day, and consider taking it a bit easier today in the gym if you are feeling extra fatigued.

“FITNESS” & “PERFORMANCE”

A. Three or Four sets (12-14 minutes) of:
Bulgarian Split Squat x 6 reps each leg @ 30X0
Rest 45 seconds
Pronated Strict or Weighted Pull-ups x 3-5 reps @ 20X0
Rest 90 seconds

Perform 1 warm-up set to find a good starting weight on the Split Squat. Increase your RPE each set, finishing at a 9/10 effort for your final set. We last performed these on 7.10.2025.
If you cannot perform the Bulgarian Split Squat quite yet, regress to using a hand support, or perform a traditional Split Squat with both feet level.

B. Two or Three sets (10 minutes) of:
Alternating Dumbbell Curls x 8-10 reps/arm @ 20X0
Rest 30 seconds
Seated Band Rows x 10-15 reps @ 20X0
Rest 60 seconds

Aim to make your sets close to form failure by your final reps.

C. Against a 5-minute clock, complete:
2.4.6.8.10...
Goblet Cyclist Squats
*5/4 Calorie Bike, Ski, or Row after each set

Right into...

Against a 5-minute clock, complete:
2.4.6.8.10...
Piked or Lying Leg Lift-Overs (R+L = 1)
*5/4 Calorie Bike, Ski, or Row after each set

Note that there is no rest between the two 5-minute intervals; move directly from one to the next, against a continuous 10-minute clock.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE