Wednesday 3.25.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

*Set 1 – 6/10 RPE
*Set 2 – 7/10 RPE
*Sets 3-4 – 8/10 RPE
*Sets 5-6 – 9/10 RPE

The reps have decreased from last week to allow for an increase in loading. Make your final two sets very challenging.

B. Three working sets of:
Supinated Barbell Bent Over Row x 6-8 reps @ 20X0
Right into...
Banded Face Pull x 12-15 reps @ 20X0
Right into...
Split Stance Pallof Hold x 20-30 seconds each side
Rest 60 seconds

Perform one warm-up set, then make all of your working sets close to failure. Try to increase the loading on the Bent Over Row from 3.6.2026.

C. “PUMP” Option
50 Strict Hanging Knee Tucks (6 minute cap)
*Every time you break, perform 10 Lateral X-Band Walks each side

OR

Conditioning Option
Against a 6-minute clock, complete:
1000 Meter Row
Max Reps of Burpees in time remaining

Compare to 7.9.2024

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE