Wednesday 3.11.2026

“FITNESS” & “Performance”

A. Activation Work (6-8 minutes)
Three sets, for quality, of:
6-8/side Hand Supported Knee Over Toe Split Squat (elevate the front foot as needed) @ 21X0
12-20 Dumbbell Glute Bridges @ 20X0

B. Every 3 minutes, for 12 minutes (4 working sets):
Tempo Back Squat
*Set 1 — 4 reps @ 32X1 - RPE 7
*Set 2 — 4 reps @ 32X1 - RPE 8
*Set 3 — 4 reps @ 32X1 - RPE 9
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0

*The reps have decreased from last week; look to increase the weights.
*Those that are newer to squatting can substitute a Goblet Squat here (same tempo) for 6-8 reps each set.

B. Conditioning
Every 4 minutes, for 16 minutes (4 sets):
Row 200 Meters
16 Wall Balls
8-12 Toes to Bar
10/8 Calorie Echo Bike

Aim to have at least 45 seconds of rest between sets.

OR

"PUMP" Strength Work
Three sets, not for time, of:
6-8/side Goblet Curtsy Squats @ 20X0
8-10/arm Three Point Single Arm Dumbbell Rows @ 20X0

followed by...

Two or three sets of:
10-15 Dumbbell Lateral Raises @ 20X0
20-30 Second Side Plank or Copenhagen Plank each side

*Try to increase the loading on the Dumbbell Row from last week’s sets.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles