Tuesday 9.30.2025

“FITNESS” & “PERFORMANCE”

A. Three or four working sets of:
Front Rack (or Goblet Hold) Reverse Lunge x 6 reps each leg @ 30X1
Rest 60 seconds
Three Point Single Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds

*Load your first set of each movement such that it feels like a 7/10 RPE, then build slightly each set as able.

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike or 25/20 Calorie Bike Erg*
40 Double-Unders (or 60 Single Unders)
20 Wall Balls
10 Toes to Bar (or Strict Hanging Knee Raises)

*Echo Bike is preferred here, but the Bike Erg will have to be incorporated for larger classes. Very large classes will have to stagger where they start, then go pirate-style (meaning use whatever machine is open — just no throwing elbows).
*Compare to 10.1.2024

C. (Optional) Two or Three sets of:
Banded Pull Aparts x 15-20 reps
Side Plank or Star Plank Hold x 20-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets