FRIDAY

Warm-Up

2 Sets, For Quality

1:00 Row (:30 ez/:20 mod/:10 hard)

6/6 Dumbbell Windmills

4/4 Single Arm Dumbbell Push-Up Renegade Row

2/2 Single Arm Devils Press

10-15 Glute Bridge Banded Pull-Aparts

Strength

Bench Press

Every 3:00 x 4 Sets

3 Reps @ 80%

Rest 30 seconds 

5 Reps @ 70%

Extra Instructions

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.

12:00 EMOM

Min 1: Max Calorie Row

Min 2: Max Devils Press

Min 3: REST

Dumbbells: 22.5/15kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical - steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.

Optional Accessories 

3 Sets, For Quality 

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs

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THURSDAY