Tuesday 1.20.2026

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Close Grip Bench Press
*Set 1 - 6 reps @ 21X1 - RPE 7/10
*Set 2 - 6 reps @ 21X1 - same weight
*Set 3 - 6 reps @ 21X1 - same weight
*Set 4 - Max Reps w/same weight @ 20X1 (Note the change in tempo!)

Perform 1-2 warm-up sets to find an appropriate working weight — the goal is to use the same weight for all of your working sets, with the effort increasing as fatigue sets in.
Note the tempo on your first three working sets, as there is a pause for 1-second at the chest on each rep. On your back-off set, there is no pause!
The reps have decreased from 1.8.2026, allowing for an increase in load.

B. Three sets of:
Barbell or Dumbbell Skull Crushers x 12 reps @ 20X0
Rest 30 seconds
Straddle Plate Front Raises x 12 reps @ 20X0
Rest 60 seconds

Load both of these so that you are close to technical failure on each set.

C. Four sets for max reps:
30 Seconds of Toes to Bar (or V-Ups)
30 Seconds of Double-Unders (or Mountain Climbers)
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.