Monday 3.3.2025

*New training cycle starts today! See our weekly (Monday) email for more info!

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 working sets):
Tempo Back Squat
*Set 1 — 5 reps @ 33X1 - RPE 7
*Set 2 — 5 reps @ 33X1 - RPE 8
*Set 3 — 5 reps @ 33X1 - RPE 9
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0

B. Every 5 minutes, for 15 minutes (3 sets):
30/25 Calorie Row
20 Wall Balls
10 Hang Power Cleans or Dumbbell Hang Power Cleans

The Hang Power Cleans should be on the heavier side here, and not necessarily unbroken. A target weight we've used in the past was 165/115, but go with what you are able to move effectively under fatigue.

Compare to 4.15.2024

C. Two or three sets of:
Three Point Single Arm Dumbbell Row x 10-12 reps each arm @ 21X0
Rest as needed
Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals