Oct 26, 2025

 by Amanda Jennings

Fall Into Fitness - Workouts Week 3

Monday's Protocol:

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

GOAL: Work on 80% of your 1 Rep Max. 4 reps for 4 rounds. If you're not able to lift heavy, do 4 heavy squats followed by 60 second wall sit. Take the remainder of time to rest. 

Workout Notes: Complete the rep count every 90 seconds. 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. Modify the cardio to start your warm-up if needed. 

GOAL: Station 1: Work on 80% of your 1 Rep Max. If you're not able to max out, do 4 heavy chest press followed by 60 second high plank hold.Take the remainder of time to rest. 

Workout Notes: The remaining stations - You will superset the 2 exercises for 3 rounds total. Take about 2 minutes rest between the stations. 

Finisher: Hyrox. If you don't have access to the cardio equipment, run or walk for modification. If you don't have access to wall balls, change to a kettlebell or dumbbell swing. 

Wednesday's Protocol:

Warmup: Follow the slide. 

GOAL: Work to get the 3 rounds done as fast as you can. 

Workout Notes: Work to get the 3 rounds done as fast as you can. Use weight where prescribed and record your weight under the LEADERBOARD for the 4th station only!

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 4 Deadlifts. 

GOAL: Lift heavy for the deadlifts.

Workout Notes:

Part 1:  Stations of strength to start with. Superset the 2 exercises. 6 minutes each station with about a minute between stations. 

Part 2 - Complete the slide! You will do one exercise at the top of each minute. Try for 2 rounds through! 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: With your cleans, complete 4 sets of 4 reps!

Workout Notes: 10 minute rounds. Follow the slide and do the rounds listed. Once you finish the rounds, you "buy out" with the cardio. If there is time remaining on the clock, do situps! 

Finisher: 5 minute run or walk.