Wednesday 12.3.2025

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 4 reps @ 70-75% (or RPE 7-8/10)

*There is no prescribed tempo here; just keep good control on all of your reps. The goal for today is to accumulate volume at lighter to moderate loading, focusing on solid mechanics. Start at a weight that is a 7/10 RPE, and keep the weight the same, or build in loading if you would like to push the intensity a bit.

If you would like to avoid Deadlifts today, perform:
3-4 sets of:
Barbell or Dumbbell Hip Thrusts x 6-10 reps @ 20X1 (RPE 7-8/10)
Rest 2 minutes

B. Option 1: Partner Conditioning
In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
18/14 Calorie Echo Bike
16 Alternating Dumbbell Snatches
14 Box Jumps (step down)
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*Divide the reps between partners however you’d like. If you want more of a challenge, try going heavier on the Dumbbell Snatches than you usually do.

OR

Option 2: Strength Endurance/"PUMP"
Every 90 seconds, for 18 minutes (3 sets):
Station 1 — 8-10 Single Arm Dumbbell Chainsaw Rows each arm @ 20X0
Station 2 — 16-20 Alternating Box Step Step Ups (Goblet or Bodyweight Only)
Station 3 — 10-12 Side Plank Rotations each side @ 20X0
Station 4 — 40-60 Second Wall Sit Hold (Goblet or Bodyweight Only)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.