8/7/2025

Erie Canal

Affiliate Compete (RX+)

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2x50/35)

-rest 5:00-

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2x50/35)

(Female Calories: 16-12-8-8)

Freedom (RX'd)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Dumbbell Bench Press (2x35/25)
*Female Calories: 16-12-8-8

Independence
16-12-8-8 Calorie Ski OR Row
21-15-9-9 Dumbbell Bench Press (2x25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Dumbbell Bench Press (2x25/15)
(Female Calories: 12-10-6-6)

Liberty
2 sets
10-8-6-6
Calorie Ski OR Row
Dumbbell Bench Press (light)
-rest 5:00 between sets-
(Female Calories: 8-6-4-4)

• Target time each set:
  First part: 6:00-8:00
  Second part: 5:00-7:00

• Time cap each set: 10:00

Mayhem Mini-Pump: Upper Body Anterior

3-4 Rounds

10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Resistance Band Chest Fly High to Low
Barbell Drag Curls