Wednesday 6.11.2025

“FITNESS”

A. Three sets of:
Stagger Stance Romanian Deadlift (Barbell or Dumbbells) x 8-10 reps each leg @ 3010 (RPE 7-8/10)
Rest 30 seconds
Banded Face Pulls x 10-15 reps @ 20X1
Rest 30 seconds
Front Leaning Rest on Rings x 30-60 seconds
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate starting weight. Build in load as able to hit the recommended effort.

B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run or 500/400 Meter Row
20 Wall Balls
10 Burpees

These are high effort sets — push yourself to complete these as quickly as possible!

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Power Clean x 1.1.1
(Rest 7-10 seconds b/t singles)

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
20 Wall Balls
10 Burpees

*These are high effort sets — push yourself to complete these as quickly as possible!

“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.