“FITNESS” & “PERFORMANCE”
A. Every 3 minutes, for 12 minutes (4 sets):
Standing Strict Overhead Press (Barbell or Dumbbells)
Set 1 — 10 reps | RPE 7
Set 2 — 10 reps - same weight
Set 3 — 10 reps - same weight
Set 4 — MAX unbroken reps - same weight
Perform 1-2 warm-up sets, then use the same weight for all working sets (pro tip: go lighter than you think you should). The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight. There is no prescribed tempo, but keep it under control, and avoid excessively long pauses at the top of your reps.
B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 3-5 Wall Walks or 4-6 Inchworm Push-ups
Minute 2 — 50-Meter Farmers Walk
Minute 3 — 8-12 Calorie Echo Bike
Choose a rep count, loading, and calorie count that you can comfortably complete in 30-40 seconds for your first two sets.
“PUMP”
A. Same as above
B. Three working sets of:
Glute Bridge Dumbbell Floor Press x 8-10 reps @ 30X1
Rest as needed
Zottman Curls x 10-12 reps @ 20X0
Rest as needed
Prone Snow Angels x 12-15 reps
Rest as needed
Banded Pallof Hold x 20-30 seconds each side
Rest as needed
Perform 1 warm-up set of the weighted movements to find a good working weight. Your sets should be close to failure.
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds
Rest 2 minutes
30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds
*Use similar paces to two weeks ago, for an
increased number of total sets.
