Thursday 11.20.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Standing Strict Overhead Press (Barbell or Dumbbells)
Set 1 — 8 reps | RPE 7
Set 2 — 8 reps - same weight
Set 3 — 8 reps - same weight
Set 4 — MAX unbroken reps - same weight

Perform 1-2 warm-up sets, then use the same weight for all working sets (pro tip: go lighter than you think you should). The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight. There is no prescribed tempo, but keep it under control, and avoid excessively long pauses at the top of your reps.
Use last week's sets (11.11.2025) to help you decide on weights for this week.

B. Three sets of:
Hollow Body Dumbbell Skull Crushers x 8-12 reps @ 20X0
Rest 30 seconds
Dumbbell Lateral Raises x 10-15 reps @ 20X0
Rest 60 seconds

Load both of these so that you are close to failure on each set. You’ll (most likely) need lighter Dumbbells for the Lateral Raises than for the Skull Crushers, so be sure to share with others!

C. Every 2 minutes, for 10-12 minutes (5-6 sets):
90-ft Heavy Farmers Carry
12/9 Calorie Row or Ski Erg
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Note times to complete each set. Your goal is hard — but consistent — efforts.

Compare to 1.29.2025

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest