Wednesday 6.4.2025

“FITNESS” & “PERFORMANCE”

A. Two sets, for quality, of:
4-5 Half Turkish Get Ups each arm
8-10 Plank Kettlebell Pull Throughs each side
10-15 Band Pass Throughs

B. Four or five sets of:
Push Press x 3 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Sets 4&5 — 9/10 RPE

The reps have decreased from last week; try to increase the loading.

OR

Three sets of:
Seated Dumbbell Press 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell or Plate Reverse Flies x 10-15 reps @ 20X0
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60-90 seconds

Perform 1 warm-up set on the Seated Press to determine a good starting weight. Your effort should be an 8/10 RPE for all sets.

C. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
5 Push-ups (or scale up to Deficit Push-ups)
100-ft Farmer's Carry
150 Meter Row or 300 Meter Bike Erg

**This workout will be completed in a "follow-the-leader" fashion: Partner 1 performs 5 Push-ups, then Partner 2 performs 5 Push-ups; Partner 1 performs a 100-ft Farmer's Carry, then Partner 2 performs a 100-ft Farmer's Carry; and so on, for 15 minutes.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets