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Week 7 Performance | Wednesday

Conditioning

Performance Engine — completing this session updates your Triple A Performance Score.

Workout
  • Squat Jumps 2×8 (or Stationary Squats if low impact)
  • Chest Openers 10 reps
  • Arm Swings 20 reps
Block A Erg / Machine3 rounds · 60s work / 15s rest
  • Rowing Machine / Erg 60s work / 15s rest
  • 3 rounds total
Block B Bodyweight Circuit3 rounds · 3 exercises
  • Burpees 45s on / 15s rest
  • Kettlebell Swings 45s on / 15s rest
  • Mountain Climbers 45s on / 15s rest
Block C Core & Engine Finisher3 rounds · 2 exercises
  • Skipping 45s on / 15s rest
  • Plank Hold 45s on / 15s rest
Motivation

Conditioning is where mental strength is built. When it gets uncomfortable, that's not a signal to stop. That's where the adaptation happens. Lean into it.

Nutrition Tip

After a conditioning session, your glycogen is low. Eat a balanced meal with rice, potato, or oats combined with a protein source within 90 minutes.

Body Awareness Tip

During conditioning, notice your breathing pattern. If you're mouth-breathing in a panic, you've gone too hard too soon. Scale the intensity and find a controlled rhythm.

Micro Survey