Friday 3.7.2025

“FITNESS” & “PERFORMANCE”

Every minute, on the minute, for 30 minutes (5 sets) of:
Minute 1 – 6-8 Deadlifts (RPE 7/10) or 12-15 Russian Kettlebell Swings
Minute 2 – 8-10 Dumbbell Bench Press @ 20X1
Minute 3 – 30 Second Echo Bike
Minute 4 – 2-4 Wall Climbs
Minute 5 – 4-6 Tall Box Jumps or 10-12 Goblet Box Step Ups
Minute 6 – 30 Second Hollow Hold

Take 5-10 minutes prior to starting to warm up to appropriate working weights on the Deadlift and Dumbbell Bench Press. Treat these as your primary strength movements for the day, aiming for a 7-8/10 RPE throughout. These should get more challenging as you progress through the workout.

If you do not want to perform Deadlifts under fatigue, substitute the Russian Kettlebell Swing here.

“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