Wednesday 4.29.2026

*Program Note: Today is a very upper-body focused workout. If you are limiting volume on your shoulders, or avoiding going overhead with weight, then consider subbing in some lower-body focused work in place of Part C. If you were not here on Tuesday, this might include Single Leg Deadlifts, Glute Bridges, or some form of Box Step Up. Ask your coach for help if needed. And have fun!

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Every 3 minutes, for 12 minutes (4 sets):
Single Arm Dumbbell Bench Press
*Set 1 — 12 reps/arm @ 20X0 | RPE 7/10
*Set 2 — 10 reps/arm @ 20X0 | RPE 8/10
*Set 3 — 8 reps/arm @ 20X0 | RPE 9/10
*Set 4 — Max Reps each arm @ 20X0 using Set 1 weight
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Perform 1 warm-up set to find an appropriate starting weight.

B. Two or three sets (8-10 minutes) of:
Zottman Curls x 8-10 reps @ 30X0
Right into…
Banded Tricep Pushdowns x 12-20 reps @ 20X0
Rest 30-60 seconds

C. Four sets for max reps:
30 Seconds of Shuttle Runs (25-ft)
30 Seconds of Hand-Release Push-ups
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

OR

Three sets of:
10-15 Straddle Plate Front Raises @ 20X0
Rest 15 seconds
10-15 Weight Plate Turkish Sit-Ups @ 20X0
Rest 15 seconds
20-30 Second Side Plank or Star Plank each side
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)