Tuesday 09/30/25- Workout
Pull-up- 5X3@RPE10 or 4X8@RPE6.
*15 min cap.
Complete: 4X8 on each. Rest 90 sec after set.
C1:
BB Inclined Reverse Grip Row (135/85)
DB Bicep Curl (25/20’s)
C2:
TRX High Row
DB Hammer Curl (25/20’s)
C3: For time:
Bike or Row (cals)
DB Plank Row (35/25) RL=1
DB Core Twist RL=1
Monday 09/29/25- Workout
HB Back Squat- 8X2@85% or 4X12@RPE7.
*16 min cap.
Complete 3 Rounds:
40Y- Walking Lunge (55/35’s)
10X- Bench Press (185/105)
10X- DB Thruster (55/35’s)
Run 200Y
Saturday 09/27/25- Workout
Complete in order:
Run 400Y
100X- Push-up (floor to lockout)
Run 400Y
80X- Pull-up
Run 400Y
60X- Conventional Deadlift (185/155)
Run 400Y
40X- Starfish Sit-up RL=1
Run 400Y
20X- Burpee
Friday 09/26/25- Workout
Complete 4X15 on each. Rest 90 sec after set.
C1:
TRX Box Hamstring Curl
DB Stiff Leg Deadlift (55/35’s)
C2:
Side Lunge RL=1
Wall Sit w/ WB Adductor Hold (1 min) (20/14)
C3: 4 Rounds for time:
20X- Air Squat
150X- Jump Rope
10 cal- Bike or Row
*After each circuit:
20 sec- Side Plank RL=1
20 sec- Bird-dog RL=1
20 sec- Hollow Hold
