10-14/02/25 Lunchtime

Monday

Mobility Prep + Body Heat

2:00 minutes Cardio Choice

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

:30/:30 second Banded Tricep Stretch

— 

General Warm-Up

For Quality

10 Tempo Air Squats (20x1)

8 Jumping Air Squats

10 Down Dog Touch Touches

8 Push-Ups

20 Mountain Climbers

"Raichu"

21:00 EMOM

Minute 1 - 10 Burpee Box Jump Overs

Minute 2 - 10/8 Cal Bike

Minute 3 - Rest

Box: 24in/20in

Stimulus: Battery Work

RPE: 7-8/10

Tuesday

General Warm-Up: (4-6 minutes)

For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Specific Warm-Up (6-8 minutes)

For Quality

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest 

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

"Charizard"

4 Sets x 5:00 AMRAP

Alternating Stations

Station 1:

6 Ring Row

9 Alternating Dumbbell Snatch

12 Push-Ups

Station 2:

6 Toe to Bar

9 2DB Push Press

9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg

Dumbbell: 22.5/10kg

Goals / Stimulus / Objectives

Goal: 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE: 8/10 

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Wednesday

General Warm-Up: (5-7 minutes)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Primer: Perform 1 Mini Round at Workout Intensity

2 Dumbbell Power Cleans

4 Farmers Lunges

10 Double Unders (or scaled option)

Dumbbells @ Working Loads

"Blastoise"

18:00 AMRAP

1-2-3-4-5... Dual Dumbbell Power Clean

2-4-6-8-10...Dual Dumbbell Farmers Lunges

10-20-30-40-50...Double Unders

Load: 22.5/10kg

This 8:00 AMRAP is a ladder-style workout designed to test athletes' coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer's Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Thursday

General 

At a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Workout Primer: (2-4 minutes)

100m Run

5 Burpees 

• Rest 30 seconds - 

9/7 Calorie Row 

2 Wall Walks

"Raticate"

Every 3:00 minutes x 6 Sets

Station 1:

200m Run

15 Burpees

Station 2:

20/16 Calorie Row

5 Wall Walks

"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

RPE: 9/10

Friday

Mobility and Bodyheat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

One quick set 

6 Wall Ball

4 Pull-Ups (Modification) 

2 Power Snatch

"Mewtwo"

For Time:

60 Wall Balls

45 Ring Row

30 DB Power Snatch

Wallball: 9/6kg

DB: 17.5/10kg

Goal: 8:00 - 13:00

Time Cap: 15:00 

RPE: 10/10