TUESDAY LIFT

Warmup

2 Sets:

1:00 Row or Bike

10 Banded Good Mornings

:10 Dead Hang + :10 Active Hang

10 Scapular Pull-Ups

10 Banded Rows

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Then set-up and get into the the modifications for the strict pull-ups

Strength 1.

Every 3:00 x 4 Sets

- Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set

+

8-10 Ring Rows @ challenging unbroken position

Strength 2.

Banded Deadlift

For Load:

8 Sets @ 58%

3 Banded Deadlift

-rest exactly 1:00 b/t sets-

% is Based on 1RM Deadlift

These reps are not touch and go, control them to the ground each time.

Level 2.

Every 3:00 x 4 Sets

Alternating Stations

Station 1:

12/8 Calorie Echo Bike

8 Devil’s Press

Station 2:

12/8 Calorie Row

12 Line-Facing Burpees

Conditioning

Every 3:00 x 4 Sets

Alternating Stations

Station 1:

15/11 Calorie Echo Bike

10 Devil’s Press

Station 2:

15/12 Calorie Row

15 Line-Facing Burpees

Dumbbells: 15/12.5kg

Stimulus and Objectives: 

Goal: Finish each station in 1:45–2:30

Score: Average Interval Time

RPE: 8.5/10

Stimulus: High Aerobic Capacity and Muscular Endurance 

Primary Objective: Complete each interval with consistent effort while keeping rest periods intact.

Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.