Wednesday 3.4.2026

*Today’s workout is designed to work on strength as well as capacity. Whether your focus is on building strength and/or muscle (“PUMP”), or overall fitness and athleticism (“FITNESS” or “PERFORMANCE”), this style of session will be appropriate for you!

“FITNESS,” “PERFORMANCE,” & “PUMP”

Every minute, on the minute, for 30 minutes (5 sets) of:
Minute 1 – 6-8 Deadlifts (RPE 7/10) @ 20X1
Minute 2 – 8-10 Glute Bridge Dumbbell Floor Presses @ 20X1
Minute 3 – 30 Second Bike, Ski, or Row @ high effort
Minute 4 – 2-4 Wall Climbs
Minute 5 – 4-6 Tall Box Jumps or 10-12 Goblet Box Step Ups
Minute 6 – 30 Second Weighted Hollow Hold

Take 5-10 minutes prior to starting to warm up to appropriate working weights on the Deadlift and Floor Press. Your starting weight should feel like a 7/10 effort. These should get more challenging as you progress through the workout.

*Deadlifts can be substituted with 15-20 Russian Kettlebell Swings or 12-16 Hamstring Marches
*Pick a machine you haven't used yet this week for Minute 3
*Choose Box Jumps if you want to work on explosiveness; choose Weighted Step Ups if you want to build leg strength

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals