Tuesday 9.8.2026

“FITNESS” & “PERFORMANCE” (& “PUMP,” SORTA)

A. Three or four working sets of:
Tempo Front Squat x 5 reps @ 32X1
Rest 2 minutes

Use this week to feel out your weights and dial in positions at this tempo. Your final two sets should feel like an 8/10 RPE.
*For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo.

B. Two or three working sets of:
Single Arm Kettlebell Suitcase Walking Lunge x 12-16 reps (switch KB side halfway) @ 20X0
Rest 30 seconds
Single Arm Dumbbell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

Perform a few reps of each movement to find a good starting weight. Aim for your final reps of each set to be very challenging.

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 12-15 Second Bike Erg or Echo Bike @ very high effort + 10-12 Kettlebell Horn Curls @ 2010
Station 2 — 12-15 Second Ski Erg or Row @ very high effort + 30-40 Seconds of Crush Grip Flutter Kicks

*Push the pace on the Bike and Ski/Row to something just shy of an all-out sprint, but make sure that you can maintain a similar output for all 4 sets of each. If you start to slow down at or before 12 seconds, stop there.

“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