Wednesday 4.23.2025

“FITNESS” & “PERFORMANCE”

A. Movement prep
Two sets, for quality, of:
Cat-Camel x 10 reps
Banded Good Mornings x 8-12 reps
Reverse Lunge to Single Leg RDL x 4-6 reps each leg (use a hand assist if needed)
Band Pull Aparts x 12-15 reps

Perform movements mindfully with a focus on form and muscular activation rather than speed. This should take about 5-8 minutes to complete.

B. Every 2 minutes, for 12 minutes (6 sets)
Deadlift x 4 reps

Sets 1-2: RPE 6-7
Sets 3-4: RPE 7-8
Sets 5-6: RPE 8-9

These don't have to be massively heavy today; try to focus on smooth reps, and build as you go. We will be increasing the load next week to finish out this cycle.

C. For time:
500 Meter Run
40 Wall Balls
75 Double-Unders
400 Meter Run
30 Wall Balls
50 Double-Unders
300 Meter Run
20 Wall Balls
25 Double-Unders

*The goal for this workout is 12-18 minutes of solid and consistent effort.
*Substitutes for Double-Unders include Single-Unders (1:1), Ski Erg (200, then 150, then 100 Meters), or Plank Walk-Ups (30, then 20, then 10)

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
30 Double-Unders (or 60 Singles)
20/15 Calories of Echo Bike
30 Double-Unders
400 Meter Row