That being said, suffering alone doesn’t guarantee growth.
Transformation requires effort,
intention, and a willingness to work through the discomfort. The good news is that if you’re in a
difficult season right now, you have the power to respond in a way that leads to positive change.
While you may not always control the circumstances of your suffering, you do have control over
how you move forward—and that’s where true growth happens.
With Love.
Marcus
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Persist PUMP CONDITION 3x/Week
Monday February 10, 2025
3x COND - Feb - Week 1 - Day 1
Warm-up (8 min)
2 min Cardio of Choice
+
3 Sets
1) Hand Support Front Foot Elevated KOT Split Squat; 6-8 reps/side @22X1
2) Lateral Banded Walk; 10-15 steps/direction
A) Coach Notes: Each day of the 3x/week PERSIST track focuses on the entire body. Each day will
include some form of squatting, hinging, pushing, and pulling. These large movement patterns hit a
majority of the muscles in the body. Some of these movement patterns will be incorporated
uniquely into the conditioning sections to keep the training fun and engaging.
You'll perform tempo back squats in weeks 1, 3, and 5. These squats emphasize time under
tension, helping to build muscle and improve technique, particularly in the bottom position. You'll
switch to high-rep cyclist back squats in weeks 2, 4, and 6. Depending on your mobility, this
variation targets the quads and may allow for a better range of motion at the ankles, knees, and
hips. Both squat variations will decrease in reps over time, enabling you to increase the weight
gradually.
For each squat session, the format includes four working sets: Working Set 1 consists of 5 reps at a
33X1 tempo with an RPE of 7; Working Set 2 is 5 reps at the same tempo with an RPE of 8; and
Working Set 3 is 5 reps at an RPE of 9. The goal is to increase weight slightly with each set.
However, if you fatigue easily, keeping the same weight for all sets is also an option. Choose the
method that helps you achieve the prescribed RPE—it may take 1-2 weeks to determine what works
best for you. The last working set is performed for as many repetitions as possible. Pay close
attention to the tempo of this last set.
After squats, you'll move on to barbell bent-over rows. This exercise primarily targets the upper
back but engages nearly the entire back due to the hinged position. For those with access to a
Smith machine, it's an option that can reduce low back strain and allow for a greater range of
motion in the upper back. Biceps will be paired with this exercise to ensure we are hitting all the
upper body pulling muscles.
The conditioning piece includes back-to-back triplets with short rest between sets. Due to the high
volume of upper-body work, it's important to pace yourself appropriately. Upper-body pressing will
take center stage to complement the other movements on this day, paired with core exercises. The
pressing movements emphasize vertical pressing to balance the horizontal pressing performed
earlier in the workout.
B) Strength Intensity (14 min): Tempo Back Squat
Every 3:00 x 4 Working Sets
Warm-up Set 1 - 5 reps @33X1 - Easy
Warm-up Set 2 - 5 reps @33X1 - Easy
Working Set 1 - 5 reps @33X1 - RPE 7
Working Set 2 - 5 reps @33X1 - RPE 8
Working Set 3 - 5 reps @33X1 - RPE 9
Working Set 4 - Drop back to your Set 1 weight and perform MAX unbroken reps @20X0 (aim for
12+ reps)
Progression Note:
The tempo back squat will decrease by one rep in weeks 3 and 5. During weeks 2, 4, and 6 of this
training cycle, we will utilize high-volume cyclist back squats to complement the lower rep tempo
squats.
C) Strength Balance (12 min): 3 sets
1) Barbell Bent Over Row or Smith Machine Bent Over Row; 6-8 reps @21X1
- rest 30 sec
2) Dual Dumbbell Curl; 12-15 reps @20X0
- - rest 60 sec and back to 1
Loading Note:
Perform a few reps of each movement to determine the starting weight. Aim for each set to be
close to failure within the rep scheme provided.
Progression Note:
The bent-over row reps will increase in weeks 3 and 5 with the goal of matching weight.
D) Conditioning (15-20 min): For Time
18-15-12-9
cal Bike
GHD Sit-Ups or Anchored Sit Ups
Dumbbell Push Press
rest 2 min
For Time
18-15-12-9
cal Row
Toes to Bar or Hanging Knee Tuck
Push-Ups
Intention Note:
This back-to-back triplet format is meant to include about 15-20 minutes of challenging work. If
part 1 takes more than 10 minutes, reduce the repetitions on part 2. The dumbbell push press
weight should be performed at a weight that allows you to perform all reps unbroken with
moderate difficulty.
Cooldown (5 min)
2 sets
1) Feet Elevated Hamstring Stretch x 30 sec/side
2) Couch Stretch x 30 sec/side
3) Reclining Hero Pose x 60 sec
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Tuesday February 11, 2025
Active Recovery Day
A) Active Recovery Work : Goal: Complete 30 minutes of low-intensity steady-state movement today.
You can get out for a 30-minute walk, hike on some moderate terrain, or if you like to bike or swim,
have at it.
B) PERSIST RECOVERY MOBILITY SESSION: Ankles and Wrists
Ankle Circles x 5 reps/direction
Weighted ankle stretch x 1 min/side
Heel Sit x 1 min
Toe Sit x 1 min
Hand to Hand wrist circles x 30 sec
Wrist Extension Stretch x 1 min
Wrist Flexion Stretch x 1 min
Wrist Isometrics x 3-5 reps with 5 sec hold
Quadruped Wrist Circles x 5-10 reps/direction
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Wednesday February 12, 2025
3x COND - Feb - Week 1 - Day 3
Warm-up (8 min)
2 min Cardio of Choice
+
3 Sets
15 sec Cardio Sprint
- directly into
1) Scapular Pushup to Downdog x 6 reps/position
A) Coach Notes: The first strength section starts with a dumbbell (DB) bench press variation. DB
bench presses allow for a greater range of motion at the shoulder and pecs than traditional barbell
bench presses. Since the previous weeks have emphasized barbell benching, this variation adds
variety and reduces the risk of overuse injuries.
The strength balance section focuses on the core, hamstrings, and lats. This section includes Nordic
hamstring curls, pullups, and a core or isolated shoulder exercise each week. The goal for the
Nordics and pullup will be to increase the intensity slightly each week.
The workout concludes with a conditioning piece that focuses on high-power output. In weeks 1, 3,
and 5, you will perform 3-4 sets of lower body movements paired with cardio exercises, with plenty
of rest between sets. The rest allows you to put in the maximum effort during the work sets. In
weeks 2, 4, and 6, the conditioning switches to an EMOM format. In the first minute, perform a very
high-effort cardio machine exercise. In the second minute, complete a lower body movement. Push
yourself on this day, as other days this week will feature conditioning at a more moderate pace.
B) Strength Intensity (14 min): Dumbbell Bench Press
Every 3:00 x 4 Working Sets
Warm-up Set - 10 reps @20X1 - Easy
Working Set 1 - 15 reps @20X1 - RPE 7
Working Set 2 - 12 reps @20X1 - RPE 7
Working Set 3 - 10 reps @20X1 - RPE 7
Working Set 4 - 8 reps @20X1 - RPE 7 + Single Drop Set to Failure (minus 30%)
Progression Note:
The reps in weeks 3 and 5 will decrease in the same descending pyramid scheme.
C) Strength Balance (14 min): 3 sets
1) Nordic Hamstring Curl; 6-8 reps or BC Gliding Hamstring Curl; 12-15 reps
- rest 15 sec
2) Strict Pronated Pullup; 8-12 reps @20X0
- rest 15 sec
3) Weight Plate Turkish Sit Up; 8-12 reps
- - rest 90 sec and back to 1
Loading Note:
Perform a few reps of each movement to determine the starting setup/weight. Aim for each set of
exercises to be close to failure. Use a band or machine assistance if you cannot perform 8 pull-ups
at the prescribed rep range.
Progression Note:
You will perform the hamstring curl weekly at the same moderate rep scheme of 6-8 reps. Because
of the difficulty of this movement, do not expect to decrease assistance or increase reps drastically
each week. By the end of this training cycle, the goal is to increase total reps or decrease assistance
on at least one working set for both the Nordic curl and the pull-up.
D) Conditioning (15-18 min): 3-4 Sets
15 cal Bike
12 Alternating KB Rack Reverse Lunges
12 Dual KB Front Squats
36 Double Unders
- - rest 90-120 sec between sets
Intention Note:
Select a weight that allows you to perform all sets unbroken. The longer rest periods will allow you
to push the pace high.
Cooldown (5 min)
2 sets
1) Scorpion Chest Stretch; 30 sec/side
2) Reverse Wall Shoulder Circles; 10 reps/side
3) Passive Hang; 30 sec
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Thursday February 13, 2025
Active Recovery Day
A) Active Recovery Work : Goal: Complete 30 minutes of low-intensity steady-state movement today.
You can get out for a 30-minute walk, hike on some moderate terrain, or if you like to bike or swim,
have at it.
B) PERSIST RECOVERY MOBILITY SESSION: 20 min Full Body
1. Neck Circles x 3 reps/side
2. Kneeling Segmented Cat Cow x 5 reps
3. Banded Pass Through x 10 reps
4. Quadruped Thoracic Rotation x 5 reps/side
5. Yoga Pushup x 5 reps
6. Squat to Shinbox Switch x 10 reps/side
7. Squat Hip Rotations x 10 reps
8. Squat Thoracic Rotations x 5 reps/side
9. Cossack Squat x 5 reps/side
10. Long Split Squat x 30 sec/side
11. Forward Fold with Rotation x 5 reps/side
-----
Friday February 14, 2025
3x COND - Feb - Week 1 - Day 5
Warm-up (8 min)
3 Rounds
90 sec Cardio of Choice
1) Seated DB Goodmorning; 6-10 reps @30X0
2) Forearm Plank; 40-60 sec
A) Coach Notes: The deadlift alternates weekly between the conventional deadlift and the deficit
sumo deadlift. There are fewer total working sets for deadlifts than other strength movements
because deadlifts are very taxing on the entire body. To get a strong training effect without
overfatiguing, the program uses moderate RPE and limits deadlift working sets to three.
The second strength section focuses on vertical pressing and serves as the heavy vertical press of
the week. While the front squat is a lower-body movement, its upper-body demands provide a great
warm-up for the pressing exercises. In weeks 1, 3, and 5, you will perform the Bradford to full press
variation. This exercise targets all parts of the deltoid while improving shoulder mobility and
control. In weeks 2, 4, and 6, the seated strict press allows you to push heavier weights. The
vertical press will be paired with one of our favorite split squat progressions.
End the workout with a conditioning piece that looks slightly different than some other days. This
conditioning piece extends the strength balance section, with movement quality on the cossack
and curtsy squat being a focal point. Including cardio exercises and short rest will keep your heart
rate moderately high. If you want to push the intensity more, you may increase the pace on the
cardio machine.
B) Strength Intensity (12 min): Conventional Deadlift
Every 3:00 x 3 Working Sets
Warm-up Set - 10 reps @20X1 - Easy
Working Set 1 - 10 reps @20X1 - RPE 7
Working Set 2 - 8 reps @20X1 - RPE 7
Working Set 3 - 6 reps @20X1 - RPE 7
Progression Note:
Following the same descending pyramid rep scheme, the reps will decrease in weeks 3 and 5.
C) Strength Balance (12 min): 3 working sets
1) Bradford Press to Full Press; 6-8 reps
- rest 30 sec
2) Hand Supported Suitcase Rear Foot Elevated Split Squat; 8-10 reps/side
- - rest 90 sec between sets
Loading Note:
Perform 1-2 warm-up sets for each movement to determine the starting weight. Aim for set 1 to be
RPE 7-8 and then keep the weight the same for the remainder of the sets.
Progression Note:
The strict press variation will change each week. The split squat will remain the same for the first
three weeks and then change for weeks 4-6.
D) Conditioning (12-18 min): 3-5 Sets
Alternating KB Clean From Floor; 12 reps (6/side)
rest 15 sec
Ring or Strict Bar Dip; 8-12 reps
rest 15 sec
Hollow Body Flutter Kick; 30 sec
rest 15 sec
2 min Bike @ Moderate pace
Intention Note:
Think of this as an extension of your Strength Balance section, with the heart rate slightly elevated.
Movement quality is still a significant focus in this section, which is why there are built-in rest
periods. The bike pace should feel comfortable enough that at the end of the 2 minutes, you can
start back on the KB clean immediately. You may increase weight throughout the sets if you are
feeling good.
Cooldown (5 min)
