01-05/09/25 Lunchtime

Monday

Warm-Up

For Quality:

1:00 Row or Bike

7.5m Crawling Lunge

:15 Dead Hang + :15 Active Hang

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

Secondary Warm–Up

Second Warm-Up: Specific

9/7 Calorie Echo Bike

5 Devils Press @ Warm-Up Loads

Rest 30 seconds

9/7 Calorie Row

7 Line Facing Burpees

Rest 60 seconds

9/7 Calorie Echo Bike

5 Devils Press @ Workout loads

Rest 30 seconds

9/7 Calorie Row

7 Line Facing Burpees

Workout of the Day

“Into the Fire”

Every 3:00 x 4 Sets, Alternating Stations

Station 1:

15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg

10 Devil’s Press

Station 2:

15/12 Calorie Row

15 Line-Facing Burpees

Dumbbells: 15/12.5kg

Tuesday

Warm-Up

Mobility Prep and Activation

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

5/5 World's Greatest Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up EMOM

6:00 EMOM

Minute 1: Cardio Choice

Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

Minute 3: 8 Goblet Squats

Workout of the Day

“Hulking Out”

18:00 EMOM (6 Sets)

Minute 1: 12 Goblet Squuat 24/16kg

Minute 2: 15 KB Swing 24/16kg

Minute 3: 12/10 Cal Bike

Wednesday

Warm-Up Flow

General Warm-Up

For Quality

200m Run

10 V-Ups

:10 Hollow Hold

10/10 Single Leg Glute Bridges

5/5 Single Arm Rotational Ring Row

Workout of the Day

“Running Through the Middle”

5 Sets for Time

200m Run

10 Toes to Bar

200m Run

2/1 Rope Climb

Rest: 1:00 between sets

Stimulus and Objectives:

Time Cap: 20:00

Goal: 2:30–3:30 per set | 25:00–30:00 total working time

Score: Total Running Time (excluding rest)

RPE: 7.5–8/10

Stimulus: Aerobic Stamina + Midline Interference

Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.

Secondary Objective: Maintain even splits across all 8 sets with minimal drop-off in effort or execution.

Thursday

Warm-Up Flow

General Prep

2:00 Cardio Choice

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For Quality:

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

2 Wall Walks + 10 sec Wall Facing Handstand Hold

:30 Jump Rope

Secondary Warm-Up / Workout Primer

For Quality:

5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups

3 Snatch @ Working Loads

15 Double Unders or 25 Single Unders

Workout of the Day

“Salt Burn”

10:00 AMRAP

5 Strict Handstand Push-Ups

5 DB Snatch

25 Double Unders/50 Single Unders

DB: 22.5/12.5kg

Stimulus and Objectives:Goal: 5–7+ rounds

Score: Rounds + Reps

RPE: 8/10

Stimulus: Barbell Cycling and Upper Body Interference

Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.

Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.

Friday

Warm-Up Flow

Activation and Mobility

20 Banded Pull Aparts

20 Seated 90-90 Rotations

20/20 X-Banded Side Steps

General Prep

For Quality:

30 Plate Hops

10/8 Push-Ups

10 Cossack Squats (No Weight)

10 Wallball Press, Moderate

*Full range of motion with good lockout on presses

Specific Prep

--

Then Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press

Workout of the Day

“Tauros”

For Time:

4 Sets: 

24 Wall Balls

18 Hops Over DB

12 Dual Dumbbell Bench Press

Rest: 1:00 between sets

Wall Ball: 9/6kg to 10/9ft

Dumbbells: 2 x 22.5/15kg

Stimulus and Objectives:

Time Cap: 20:00

Goal: 2:30–3:30 per set | Sub-18:00 total working time

Score: Total Time (including rest)

RPE: 7.5/10

Stimulus: Lower Body Density and Interference + Upper Body Press

Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.

Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.