Wednesday 11.5.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge x 5-6 reps/leg @ 20X0
Rest 20-30 seconds between legs, then...
Supinated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 60-90 seconds

*Perform your first working set at a 6-7/10 RPE, and build as able to make your final two sets very challenging (8-9/10 RPE) to complete. Consider the weights you used last week (10.27.2025) when determining where to start today.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 3-5 Burpees + 10-15 Wall Balls
Minute 2 — 20-30 Double-Unders (or Mountain Climbers) + 10-15 Hollow Rocks
Minute 3 — 8-14 Calorie Ski Erg (goal is 30-40 seconds of work)

*Choose a rep/calorie count and Wall Ball weight that will make this workout challenging by your third or fourth set.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds