Tuesday 3.4.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 12:30 (5 sets):
Strict Overhead Press x 6 reps

*Sets 1-2: 6 reps @ 80-85% of 8-RM from last week
*Sets 3-4: 6 reps @ 85-95% of 8-RM
*Set 5: Drop back to your Set 1 weight and perform MAX unbroken reps

*If you did not find an 8-RM Strict Press last week, build over your first 4 sets from a starting weight that is an RPE 6-7/10.

B. Three sets of:
Strict or Assisted Dips x 6-10 reps @ 20X1
Rest 30 seconds
Dumbbell or Kettlebell Hamstring March x 12-16 steps @ 20X1
Rest 60-90 seconds

**Note loads used for the Hamstring Marches

C. Every 2 minutes, for 12 minutes (6 sets):
18 Double-Unders
8/6 Calorie Echo
6 Burpees

“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