Tuesday 1.21.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Close Grip Barbell Bench Press
*Set 1 - 7 reps @ 21X1 - RPE 8/10
*Set 2 - 7 reps @ 21X1 - RPE 8/10
*Set 3 - 7 reps @ 21X1 - RPE 8/10
*Set 4 - Max Reps w/same weight @ 20X1 (Note the change in tempo!)

Perform 1-2 warm-up sets to find an appropriate working weight -- the goal is to use the same weight for all of your working sets.
Note the tempo on your first three working sets, as there is a pause for 1-second at the chest on each rep.
The reps have decreased (and the RPE increased) from 1.9.2025, allowing for an increase in load.

B. Three sets of:
Barbell or Dumbbell Skull Crushers x 8-10 reps @ 30X1
Rest 30 seconds
Weight Plate Front Raise x 10-15 reps @ 20X0
Rest 60 seconds

Load both of these so that you are close to technical failure on each set.

C. Four sets for max reps:
30 Seconds of Toes to Bar (or V-Ups)
30 Seconds of Double-Unders (or Mountain Climbers)
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.