Thursday 6.12.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Supinated Grip Strict Weighted Pull-ups x 3 reps @ 21X0
(if you do not have Strict Pull-ups yet, perform Assisted or Negative-Only Pull-ups x 3-5 reps)
Rest 90 seconds

Aim to load your last three working sets at a 7, 8, and 9/10 RPE, respectively, while being STRICT on your TEMPO. For beginners to Squatting, or those that need to dial in their technique, substitute the Front Squats with 6-8 Goblet Squats or Kettlebell Front Squats at the same tempo.

B. Five sets for max calories/reps of:
30 Seconds of Bike Erg
Rest 30 seconds
30 Seconds of Double-Unders (or Lateral Hops)
Rest 30 seconds
30 Seconds of Ski Erg
Rest 30 seconds

C. (Optional) Two or three sets of:
Banded Plank Pull x 10-15 reps each arm
Rest 15-30 seconds between arms

“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.