03-07/03/25 Lunchtime

Monday

General Movement Prep (3-5min)

For Quality

:30 second Jump Rope

20 Bear Plank Shoulder Taps

:20 second Extended Plank Reverse Bridge

10 Alternating Scorpion Stretch

– 

Specific Prep (4-6min)

16 Double Unders or 32 Single Unders

10 Alternating Down Dog Toe Touches

6/6 Dumbbell Hang Snatch @ Warm-Up Loads

16 Double Unders or 32 Single Unders

4-6 Pike Push-Ups

8 Alternating Dumbbell Snatch @ Warm-Up Loads

"Supernova"

12:00 AMRAP

4 Wall Facing Handstand Push-Ups/Pike Push Ups

8 Alternating Dumbbell Snatch

32 Single Unders

Dumbbell: 22.5/15kg

Score = Rounds + Reps

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

Tuesday

General Warm-Up: (8-10 minutes)

For Quality

:30 - :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

For Quality

6 Scapular Pull-Ups 

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

"Doomsday"

For Time:

24-20-16-12

Pull-Ups/Ring Rows

Single Dumbbell Box Step Ups

15/11 Calorie Echo Bike to Start Each Round

Dumbbell: 22.5/15kg

Box: 24in/20in

Score: Time

Goal: 11:00-15:00

Time Cap: 18:00 

RPE: 8/10

Stimulus: Grip and Quad Stamina

Wednesday

General Warm-Up: (4-6 minutes)

For Quality

12 Banded Pull Aparts

12 second Hollow Hold

6 Inchworm Push-Ups

12 Down Dog Toe Touch

10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)

For Quality

10 Glute Hip Thrust Off Bench

8 Barbell Bench Press, Building Loads

10 second Ring Support Hold

8 Dual Kettlebell Deadlifts, Building Loads

30m Farmers Carry

"Event Horizon"

Every 4:00 x 4 Sets

20 AB Sit-Ups

15/10 Ring Dips

15 Dual Kettlebell Deadlifts

30m Dual Kettlebell Farmers Carry

Kettlebells: 24/16kg

Score = Slowest Time / Set

Goal: Each round should be completed in 2:30-3:15, allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Thursday

General /Specific Movement Prep (3-5 minutes)

For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 DB Romanian Deadlifts

6 Tall DB Muscle Cleans

4 Hang DB Power Cleans

– 

Barbell Primer: Add Loads to Bar in order to have it off the floor

3 Pause DB Power Clean

3 Slow Pull DB Power Clean

3 DB Power Clean

– 

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

"Singularity"

20:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 DB Power Cleans

DB: 17.5/10kg

Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Friday

Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

For Quality: 

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall DB Muscle Cleans + 6 DB Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

"Blackhole"

3 Rounds

12 Box Jumps (Step Down)

12 DB Front Squats

12 Toes to Bar/Leg Raises

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 DB Front Squats

15 Ring Rows

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 DB Front Squats

18 Ring Rows

Box: 24in/20in

DB: 17.5/10kg

Score: Time

Goal: 16:00 - 18:30 

Time Cap: 20 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.

RPE: 8/10