Thursday 4.2.2026

“FITNESS” & “PERFORMANCE”’

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

*Set 1 – 6/10 RPE
*Set 2 – 7/10 RPE
*Sets 3-4 – 8/10 RPE
*Sets 5-6 – 9/10 RPE

This is the same rep scheme as last week; try to slightly increase your working weights. Make your final two sets very challenging.

OR

Three working sets of:
Front Foot Elevated Dumbbell Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Dumbbell Pull-Overs x 8-10 reps @ 30X0
Rest 60 seconds

Perform 1 warm-up set to find a 7-8/10 RPE working weight. Increase the loading each set if you hit the top end of the rep range.

B. Every 90 seconds, for 18 minutes (3 sets), for max reps/calories:
Station 1 – 60 Seconds of Single Arm Front Racked Walking Lunges (switch arms halfway)
Station 2 – 60 Seconds of Burpee Pull-ups
Station 3 – 60 Seconds of Goblet Box Step-Ups
Station 4 – 60 Seconds of Rowing (for Calories)

“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.