Wednesday 2.12.2025

“FITNESS”

A. Two sets, for quality:
8-10/side Front Foot Elevated + Hand Supported Knee Over Toe Split Squats @ 31X1
15-20/side Lateral X-Band Walk Steps
30-40 Second Passive Hang

B. Three sets of:
Goblet or Dual Kettlebell Reverse Lunge x 6-8 reps each leg @ 30X1
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 30-60 seconds

C. Complete as many rounds and reps as possible in 9 minutes of:
12/10 Calorie Bike, Ski, or Row
12 Single Arm Dumbbell Thrusters (6 each arm)

“PERFORMANCE”

A. Two sets, for quality:
8-10/side Front Foot Elevated + Hand Supported Knee Over Toe Split Squats @ 31X1
15-20/side Lateral X-Band Walk Steps
30-40 Second Passive Hang

B. Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-4 = 2 reps
@ 20X1
*Sets 5-6 = 4 reps @ 20X1

Build in load over your first four sets to today's heavy double (at the prescribed tempo); then, drop the weight a bit and a perform two sets of 4 reps at an RPE of 8-9/10.

C. Complete as many rounds and reps as possible in 9 minutes of:
18 Double-Unders
12 Wall Balls
3 Power Cleans* (155/103 lb)

*You will add 1 rep to the Power Cleans each round (ie. Round 1 = 3 reps; Round 2 = 4 reps; Round 3 = 5 reps, and so on).

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 2 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 90 seconds
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).