Oct 18, 2025

 by Amanda Jennings

Fall Into Fitness - Workouts Week 2

Monday's Protocol:

Warmup: Check out the warm-up slide. Take a few minutes and go through it 2 times. 

GOAL: Work on 75% of your 1 Rep Max from last week. If you're not able to max out, do 5 heavy squats followed by 60 second wall sit. Take 60 seconds to rest and repeat for a total of 5 rounds. 

Workout Notes: Complete (10) reps of the first exercise on the first minute. Followed by the (10) reps of the second exercise on the second minute. 4 rounds total. Make sure to take about 2 minutes rest before moving to the next group. 

Finisher: Try to get to 10,000 or more steps today! Go for a walk or jog!

Tuesday's Protocol:

Warmup:  Follow the Slide. Do 3 reps of all exercises, followed by 5, 7 and finish with 9 reps! 

GOAL: Work on 75% of your 1 Rep Max from last week. If you're not able to max out, do 5 heavy chest press followed by 60 second high plank hold. Take 60 seconds to rest and repeat for a total of 5 rounds. 

Workout Notes: 7 minutes to ascend in reps today. Goal is to do every single set UNBROKEN! Follow the rep count until time expires. You have 1:15 between each station today to rest. 

Finisher: Hyrox. If you don't have access to the cardio equipment, skip it and just do the other 2 exercises following the rep count! 

Wednesday's Protocol:

Warmup: Follow the slide. 2 rounds back to back. 

GOAL: Not to do so many sit ups :) Keep reading...

Workout Notes: 6 minutes to work down and back up the ladder. For example: Complete the 5 rep exercise, then 10, only do the 25 rep ONE TIME before going back up to 10 and finish with 5. If you finish early, you have situps until time is up!

Finisher: No Finisher. Stretch your body. 

Thursday's Protocol:

Warmup: Set up weights for Part 1. Deadlift weight (barbell or dumbbells) if you have that at home. If not, just some weights for a heavy 5 Deadlifts. 

GOAL: Lift heavy for the deadlifts.

Workout Notes:

Part 1: Work through the warmup. Complete the first exercise on the first minute (and hold a plank when you finish), second exercise on the second minute, third exercise on third minute. 2 rounds. Rest for 1 minute. 

Part 2 - You will do 5 Deadlifts every 2 minutes. 

Part 3 - Complete the slide! I know some of you might not have rower, but you can use any cardio equipment. If you don't have a wall ball, you can always do dumbbell thrusters. Feel free to email me with any modifications or questions you have with equipment you have at home. info@endurancefitness.com. 

Friday's Protocol:

Warmup: Follow the slide. One time all the way through. 

GOAL: Steady work today on some accessory movements + heavy cleans. With your cleans, complete 5 sets of 5 reps! Make sure to incorporate rest between sets and then move on to the other sets of exercises. 

Workout Notes: Work every 1:30 today. Do the rep count of the first exercise and for remaining time complete as many reps as you can of the second exercise. 4 Rounds. 

Finisher: 5 minute run or walk.