Oct 10, 2025

 by Amanda Jennings

Fall Into Fitness - Workouts Week 1

Monday's Protocol:

Warmup: (3 minutes) 30 seconds of: Air Squats, Swing Lunges, Heisman. 3 rounds.

GOAL: You must LIFT HEAVY to get ANYTHING out of this workout. Record a 1 Rep Max Back Squat in the app under records and leaderboard!

Workout Notes: (45 minutes) EMOM: Every 90 seconds complete 10 reps. SLOW and LIFT HEAVY! After 4 rounds, reset the station and take 1:15 to set for the next exercise. 

Finisher: See Slide. 

Tuesday's Protocol:

Warmup:  Follow the Slide. 

GOAL: You must LIFT HEAVY to get ANYTHING out of this workout. Record a 1 Rep Max Chest Press in the app under records and leaderboard!

Workout Notes: 7 minutes to descend in reps. Goal is to do every single set UNBROKEN! You have 1:15 between each station to clean and rotate.

Finisher: Repeat the Warm-Up.  

Wednesday's Protocol:

Warmup: Use the run or row as a warm-up. 

GOAL: Finish for time in Part 1.

Workout Notes: This must begin with the run OR row and finish with the run OR row. Whatever you choose the first time will be done the same again in 6 weeks. The exercises must be done unbroken- you must finish all reps before moving on to the next exercise. Once you complete all, you finish with run or row.

Record time in app. Then rest 5 or 6 minutes and do part 2. Nothing is recorded on part 2 today.

Movement Standards:

Air Squats - Drop below parallel, Hips below the Knee.

Push-Ups - Choose hand release push-ups, or regular push-ups.

Burpees - Chest must touch the ground. Modify with a stool if absolutely necessary.

Pull-Ups - Chin must reach above bar.

Finisher: No Finisher. Stretch your body. 

Thursday's Protocol:

Warmup: Set up weights for Part 1. Deadlift weight (barbell or dumbbells), weights for overhead push press, and room for burpee broad jump.  

GOAL: Lift heavy for the deadlifts, moderate for the overhead push press, and quick cardio for the burpees. 

Workout Notes:

Part 1: Work through 4 rounds of Part 1 Slide. After finishing, rest for the remaining time.

Part 2 - Work up to a 1 Rep Max Deadlift.

Part 3 - Complete the first exercise and with whatever time is remaining of the 3 minutes, complete the second exercise until time expires. Rest for 0:30 seconds and then start the next set. If you don't have the cardio equipment, substitute with a walk or run outside! Feel free to email with questions on how to modify exercises if necessary! info@endurancefitness.com. 

Friday's Protocol:

Warmup:

60 seconds run - 30 second rest.

30 second run - 30 second rest.

60 seconds run - 30 second rest.

GOAL: Steady work today. 

Workout Notes: 8 minute rounds. Complete 1 round of cardio (ie: 5 cal on bike) + 10 reps of each exercise. Then the 2nd round of the cardio (10 cal) and 10 reps of each, keep going until time is up. 90 seconds to rest before next set. 

Finisher: No Finisher. Stretch your body.