Tuesday 11.11.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Standing Strict Overhead Press (Barbell or Dumbbells)
Set 1 — 10 reps | RPE 7
Set 2 — 10 reps - same weight
Set 3 — 10 reps - same weight
Set 4 — MAX unbroken reps - same weight
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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.

B. Two or three sets of:
Zottman Curls x 10-12 reps @ 20X0
Rest 15-20 seconds
Side Plank or Star Plank x 20-30 seconds each side
Rest 15-20 seconds
Band Pull Aparts x 15-20 reps
Rest 15-20 seconds

C. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
4-6 Strict Handstand Push-ups or 6-12 Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Echo Bike
8 Dual Kettlebell Deadlifts

*For the HSPUS or Push-ups, choose a rep count that you can complete unbroken for pretty much the entire interval. For those that are very strong here, do these as either wall-facing HSPUs, or add a deficit. If you are proficient on push-ups, but don’t want to go upside-down, scale up to Ring Push-ups.

If repetitive Deadlifts are problematic for you, substitute a Russian Kettlebell Swing in the second part.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.