Tuesday 8.5.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
1 and 1/4 Barbell or Dumbbell Bench Press x 7 reps @ 20X1

Lower the bar to touch your sternum, press halfway up, lower the bar again, and complete a full rep.

Perform 1-2 warm-up sets to find a good starting weight. Aim to perform all of your working sets at a 7-8/10 RPE. Expect these to get tougher as the sets progress due to accumulated fatigue, so don't go too heavy to start.

B. Three sets of:
Stagger Stance Romanian Deadlift x 6-8 reps each leg @ 20X1
Rest 15-20 seconds
Push-ups or Ring Push-ups x 8-12 reps @ 20X1
(choose a variation that will challenge you for this tempo and rep range)
Rest 15-20 seconds
Banded Overhead Tricep Extensions x 15-25 reps
Rest 60 seconds

Perform 1 warm-up set on the RDL to find a good starting weight, and build each set as able to achieve a 7-8/10 RPE.

C. Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 — 10/8 Calorie Row Sprint
Minute 2 — 100-ft Farmer's Carry (heavy)

Note times for each Row Sprint. Compare to 10.16.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE