Friday 4.4.2025

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 8-10 reps @ 30X1
Rest 30 seconds
Kettlebell Hamstring March x 12-16 reps @ 20X0
Rest 30 seconds
Banded Pallof Press x 10-15 reps each side @ 10X1
Rest 60 seconds

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 6-8 Dumbbell Bench Press @ 20X0
(as heavy as able)
Minute 2 — 8-12 Ball Slams
Minute 3 — 200 Meter Run @ high effort
Minute 4 — Rest

*Note your time to complete each run; you'll have a full minute off after each, so try to push the pace on these!

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Deadlift @ 21X1
*Set 1 – 5 reps @ RPE 7
*Set 2 – 4 reps @ RPE 7
*Set 3 – 3 reps @ RPE 8
*Sets 4-5 – 3 reps @ RPE 8-9

*During your rest periods between sets, complete 6-10 Ring or Stationary Dips
*Continue to note the tempo here — there is a 1-second pause at the top and bottom of each rep.

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 6-8 Dumbbell Bench Press @ 20X0
(as heavy as able)
Minute 2 — 8-10 Hang Power Cleans (moderate loading)
Minute 3 — 200 Meter Run @ high effort
Minute 4 — Rest

*Note your time to complete each run; you'll have a full minute off after each, so try to push the pace on these!

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.