Tuesday 10.28.2025

“FITNESS” & “PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 10 reps @ RPE 6
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 8
*Sets 4-6 – 4 reps @ RPE 8
Rest 2 minutes

Use this week to feel out weights, leaving yourself some room to build in the coming weeks.

OR

Three working sets of:
Barbell Hip Thrust x 8-10 reps @ 20X1
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 60ft each arm
Rest 30 seconds
Banded Pallof Press x 10-15 reps each side (hold for 2 seconds with arms extended on each rep)
Rest 60 seconds

Perform 1-2 warm-up sets to find a solid starting weight on the Hip Thrusts. Aim to make your final 2 sets an 8/10 RPE.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
24/18 Calorie Echo Bike
18 Toes to Bar (or V-Ups)
120-ft Sandbag Carry (150/100 lb)
​
Divide the calories, reps, and distances between partners however you’d like.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.