Outperform Adult - Monthly Membership

Warmup Prep - Lower Day 1

~8–10 min total 3-5 min easy bike to warmup 2 rounds: 8 Kneeling Groin Rockback/side 8 Squat to Stand 10 Band Pull Aparts 8 Alternating Deadbugs/side

Tempo Back Squats

5 x 5

Single Leg Counterbalance Squat to Bench

3 x 6

Single Leg Deadlift

3 x 8

Split Stance Overhead Band Pallof Press

3 x 8

Tall Plank

3 x 45

E2MOM 1

E2MOM - 10 minute window Every 2 minutes for 10 minutes complete the following: 12 DB front rack reverse lunge (6/side) 10 Pushups 12 Cals Assault Bike (or 20-30 seconds of high intensity conditioning machine of choice) Rest for whatever remains with the 2 minutes. Complete the work as fast as possible, then recover for remainder of 2-minute window. SCORE How many rounds were completed inside their 2-minute windows. MODIFIED OPTION: Lunge: lighter DBs Pushup: hands elevated Bike: 8–10 calories (or 15-20 seconds of higher intensity conditioning machine of choice) Coach Notes: Do not sprint the first round. The objective is five repeatable rounds.

Upper Day 1

2 rounds: 8 T-Spine Windmill/side 8 Scap Pushups 8 Prone Y Liftoff with Spread 8 Fwd Bwd Bear Crawl/side

Narrow Grip Barbell Bench Press

5 x 5

Weighted Chin Ups

4 x 5

Chest-Supported DB Row

3 x 10

Half Kneeling 1-arm DB Pressout

3 x 8

Alternating DB Hammer Curl

3 x 12

8-MINUTE SKIERG SCORE ATTACK (or Assault Bike, Rower, Bike that records distance) 8 minutes total Accumulate as many metres as possible. Rule: The first 90 seconds CANNOT be your fastest pace. Score: Total metres. RECOVERY 4-5 min easy movement.

AEROBIC BASE 30 minutes continuous @ RPE 5–6 Choose: treadmill/run bike rower incline walk First 10 min: RPE 5 Middle 10 min: RPE 5–6 Final 10 min: RPE 6 You should still be able to speak in short sentences. SCORE Record: Equipment you chose. Total distance/calories. Working Heart Rate.

Reverse Crunch

3 x 8

Side Plank

3 x 0:30

Banded Good Morning

3 x 10

~ 8–10 min Cardio machine of choice. A .5 min easy pace buy-in B. Then complete 3 x 20 second progressive pickups: 0:00 - 0:20 sec @ 50% pace 0:20 - 0:40 sec @ 70% pace 0:40 - 1:00 @ 90% pace Then perform 60 second easy pace recovery. Repeat 3 rounds.

LOADED CAPACITY

OPTION 1 — LOADED CAPACITY (CHOOSE ONLY 1 OPTION, EITHER THIS CIRCUIT OR SECOND CIRCUIT BELOW DEPENDING ON EQUIPMENT ACCESS) 25 min continuous Cycle: 40m farmer carry 40m weighted sled push 40 sec rower Use loads that allow UNINTERRUPTED movement. Target: RPE 7-8 (7-8/10 intensity) Score: Record total rounds completed while maintaining RPE target.

OPTION 2 — LOADED CAPACITY (CHOOSE ONLY 1 OPTION, EITHER THIS CIRCUIT OR SECOND CIRCUIT ABOVE DEPENDING ON EQUIPMENT ACCESS) 25 min continuous Cycle: 40m farmer carry 200m run 40 battle rope side to side waves Use loads that allow UNINTERRUPTED movement. Target: RPE 7-8 (7-8/10 intensity). Score: Record total rounds completed while maintaining RPE target.

DB Overhead Carry

@ 0:30

Max Effort Plank

3 x 3 @ 0:10

5 min easy bike 10 Knee to Wall Hip Mobility 6/side Quadruped Hip CARs Then 3 Rounds: 6 KB swings 5 light DB clean and jerk Rest 60 seconds between rounds.

Barbell Hang Clean

4 x 4

Standing Broad Jump

3 x 4

1/2 Kneeling 1-arm Landmine Press

10, 8, 6

Barbell RDL

3 x 8

1-arm DB Row off Bench

3 x 10

MAX CALORIES CHALLENGE

MAX CALORIES CHALLENGE Goal: work as hard as possible for 3 rounds. Rest as needed, but keep in mind what the goal of the task is. Complete 3 rounds: 20 sec Assault Bike (max calories) 10 Landmine Thruster 20 sec Assault Bike (max calories) 10 DB Lateral Raise (total) 20 sec Assault Bike (max calories) 10 TRX Fallout + Triceps Extension Score: Total Bike calories + completed reps (if no Assault Bike that measures calories, just work as hard as you can with a cardio option of choice)