BLK LBL Fitness Club – FITNESS / PERFORMANCE
Big Ten (4 Rounds for time)
(RX’d)
4 sets
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
– Or (You choose) –
Bike Option
4 sets
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike
-rest 2:00 between sets-
(Scale)
4 sets
200m Run
-Rest 1:00-
100m Run
-rest 45 seconds-
50m Run
-rest 2:00 between sets-
– Or (You choose) –
Bike Option
4 sets
15/12 Calorie Echo Bike
-Rest 1:00-
10/8 Calorie Echo Bike
-rest 45 seconds-
6/5 Calorie Echo Bike
-rest 2:00 between sets-
Target time each set (including rest): 4:30-5:30
Time cap each set (including rest): 6:00
Fitness (AMRAP – Rounds and Reps)
17 min AMRAP
21 Cal on Ski Erg
15 Toes to Rig (from floor)
9 Banded Pull Ups
Pacing needs to be moderate and consistent through all rounds. Cal on ski should take around 1:30-2 mins. Toe to rig around 30 sec. On the the pull ups I want those done in about :45 no longer than 1 min. Scale the numbers to finish those in :45 sec.
October Step-Up Challenge (AMRAP – Reps)
Week 4 (October 19 – October 25): accumulate 700 step-ups throughout the week
Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.
Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 700 step-ups accumulated throughout the week.
Full details for this challenge can be found on October 1st.
Glute Gainz – BETA Program (Checkmark)
GLUTE POWER + POSTERIOR CHAIN
1. Warm-Up (8 minutes – No Jumping)
10 Single-Leg Glute Bridges (5 each side)
12 Banded Standing Kickbacks (each leg)
10 Bodyweight Split Squats (5 each side)
10 Standing Hip Circles (each direction)
10 Wall Sits w/ Calf Raise
10 Bird Dogs (each side)
10 Dead Hangs or Cat-Cow for spinal prep
2. Strength Block (20 minutes)
Barbell Hip Thrust – 4 x 10 (2-sec squeeze at top)
Dumbbell Bulgarian Split Squats – 3 x 8 each leg
Romanian Deadlift (DB or Barbell) – 3 x 10
Cable Glute Kickback or Banded – 3 x 15 each side
20-second Iso Hold at top of Hip Thrust (after last set)
3. Conditioning – AMRAP 15 ‘Posterior Pump’
12 Alternating Reverse Lunges
15 Kettlebell Swings
12 Glute Bridge Marches
20 Banded Lateral Steps
Goal: Max rounds in 15 minutes (controlled pace)
4. Finisher (Glute Isolation Burnout – 8 min)
20 Frog Pumps
15 Side-Lying Leg Raises (each side)
15 Banded Standing Abductions
10 Slow Tempo Glute Bridges (3 sec up / 3 sec down)
Repeat 2 rounds
5. Cool Down & Mobility (5–7 min)
Supine Hamstring Stretch
90/90 Hip Stretch
Deep Lunge + Overhead Reach
Elevated Pigeon Stretch
Glute Gainz is a BETA program designed to build strong, lifted glutes through targeted strength, activation, and conditioning work. Each session prioritizes glute engagement using progressive resistance and functional movement patterns for maximum growth and shape.