Tuesday 5.26.2026

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Back Rack Reverse Lunge*
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60 seconds

*Reverse Lunge Loading:
Warm-up Set — 10 reps each leg @ 20X0 | RPE 3-5
Set 1 — 9 reps each leg @ 20X0 | RPE 7
Set 2 — 7 reps each leg @ 20X0 | RPE 8
Set 3 — 5 reps each leg @ 20X0 | RPE 9

The reps have decreased from 5.14.2026; try to increase the loading from that day. Aim to make your Dumbbell Rows close to failure each set.

B. Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Echo Bike or 20/15 Calorie Bike Erg
10 Power Snatches (95/63 lb) or Alternating Dumbbell Snatches
10 Toes to Bar or V-Ups
10 Front Squats (95/63 lb) or Dumbbell Goblet Squats

C. (Optional) Two or three sets of:
Weighted Side Plank x 20-30 seconds each side
Rest as needed between sets

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.