Wednesday 5.3.2023

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Hang Power Clean + Power Clean

Build in load to make your final 3-4 sets an 8/10 RPE

OR

Three sets of:
Romanian Deadlift x 8-10 reps @ 2010 (RPE 7/10)
Rest 30 seconds
Banded Face Pulls x 10-12 reps @10X1
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Three sets of:
Weighted or Bodyweight Strict Pull-ups x 4-6 reps @ 21X0
Rest 60 seconds
Sandbag Carry x 120 feet (heavy, but with good posture)
Rest 60 seconds

C. For max calories:
3 minutes of Echo Bike

This is a short, simple (and brutal) test. Give this everything you have.

Compare to (most recently) 5.20.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 32-40 minutes (8-10 sets):
300/270m Row
600/540m Bike Erg

*Note times for each set, shooting for lowest total working time