06-10/01/25 Lunchtime

Monday

Warm-Up

2:00 Row

— 

2 Sets, For Quality

6/6 Single Leg DB Romanian Deadlifts

6 DB Strict Press 

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

"Baby Yoshi"

2 Sets

2:00 Max 2xDB Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

2xDB: 17.5/10kg

Box Height 24/20’’

Score: Total Sum Reps

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE: 9/10

Tuesday

General Warm-Up

For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Specific Movement Prep

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

– 

Perform @ Workout Pace

1 Round

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 1:00 then start the workout

"Toad"

For Time:

8 Rounds

14 Wall Balls

10 Toes to Bar/Leg Raises

6 Shuttle Runs

Wall Ball: 9/6kg, 10/9ft Target

Time Cap: 20:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

Wednesday

Warm-Up

400m Run

—

For Quality

20/20 Single Arm Plank Hold

10 Alternating Single Arm Kettlebell Swings

30 second Bike

20 Lateral Line Hops + 20 Forward / Back Line Hops

– 

Specific Prep

• Build Loads on Single Arm Overhead Carry, touch on points of performance (Biceps by ears/ full extension overhead /neutral spine)

• Get athletes set-up for ideal height on the Bike 

• Build Loads on Kettlebell Swing and Build height from Russian to American Swing. Focus on Short vs. Long Swing

• 30-60 second Practice Double Unders

"Koopa"

Every 7:00 x 3 Sets

200m Run

30m Plate Overhead Carry

800m Bike (Echo or Bike Erg)

20 Russian Kettlebell Swings

80 Single Unders

Kettlebell Load: 20/12kg

Plate: 15/10kg

Goal Time Domain: 6:00-7:00 / set

Time Cap: 7:15/set

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 7-8/10

Thursday

Warm-Up

2 Sets, For Quality

1:00 Cardio Choice

5/5 Pendulum Lunges

15 Banded Pull Aparts

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

"Boo"

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Friday

Warm-Up

2:00 Cardio Choice

— 

For Quality

10 Alternating Scorpion Stretch

:15/:15 second Crossbody Lat Stretch

:15/:15 Samson Lunge Stretch

6/6 Dumbbell Hang Snatch

8 Scapular Pull-Ups

8 Ring Rows

"Diddy Kong"

For Time:

20:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10... Strict Pull-Ups/Ring Rows

Dumbbell: 22.5/15kg

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Stimulus: Muscular Endurance and Strict Strength

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.