Wednesday 9.30.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge x 5-6 reps/leg @ 20X0
Rest 20-30 seconds between legs, then...
Supinated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 60-90 seconds
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*Perform your first working set at a 7/10 RPE, and build as able to make your final two sets very challenging (8-9/10 RPE) to complete. Consider the weights you used last week (9.21.2026) when determining where to start today.

B. Complete as many rounds and reps as possible in 15 minutes of:
30 Double-Unders
15/12 Calorie Row
5 Wall Balls*

*Increase the number of Wall Balls by 5 reps each round (ie. Round 1 = 5 reps; Round 2 = 10 reps; Round 3 = 15 reps, etc.)

“PUMP”

A. Same as above
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B. Three sets of:
1 and 1/4 Goblet Squat x 6-8 reps @ 30X0
Banded Bent Over Rows x 10-15 reps @ 20X1

followed by...

Two or three sets of:
Front Leaning Rest on Rings x 30-45 seconds
Band Pull Aparts x 15-20 reps

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds