Wednesday 9.24.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps
​
Sets 1-2 — RPE 6-7
Sets 3-4 — RPE 7-8
Sets 5-6 — RPE 8-9

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.

OR

Three sets of:
Bulgarian Split Squat (or Split Squat) x 6-8 reps each leg @ 30X0
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Plank Hold or Weighted Plank x 30-40 seconds
Rest 60 seconds

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 9 minutes of:
3/2 Strict Pull-ups
60-ft Sandbag or Dual Kettlebell Front Rack Carry
12 Air Squats

Immediately followed by...

In teams of two, switch every 30 seconds to Echo Bike for as many calories as possible in 6 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