13-17/05/24 Lunchtime

Monday

Warm-Up:

For Quality

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

20 second Glute Bridge Hold

10 Cossack Squats

"The Silmarillion"

20:00 minute EMOM

min 1: 3 Goblet Squats*

min 2: 13/10 Calorie Bike

min 3: 5 DB Bench Press

min 4: 13/10 Calorie Row

min 5: Rest

Loads: KB 16/12kg, DB 10/7.5kg

Tuesday

Warm-Up:

For Quality

4 Inchworm to Hollow (3sec Pause at Hollow)

5/5 Worlds Greatest Stretch

10 Bootstrap Squats

20 Lateral Line Hops

20 Forward and Back Line Hops

30 second Wall Sit March

"The Balrog"

4 Rounds, For Reps:

3:00 AMRAP

4-5-6-7 Wall Walks

50 Single Unders

*Max Wall Balls in the Remaining Time

Wallball: 6/4kg

Score: Total Reps of Wall Balls

Goal: 120+ Reps

Wednesday

Warm-Up:

Bodyheat

2:00 minutes Rowing

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

For Quality

15-20 second Tuck L-Hang

10 Hollow Rocks

10 second Hollow Hold

10/10 Single Leg Barbell Romanian Deadlift

10 Snatch Grip Upright Rows

"Mount Doom"

For Time:

10-20-30-20-10

Toe to Bar/Knee raise/Leg raise

5-10-15-10-5

Alt DB Power Snatches

-into-

50/40 Calorie Row

DB: 12.5/7.5kg

Time Cap: 20:00 minutes

Goal: 16:00-18:00 minutes

Score: Time

Thursday

Warm-Up

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

For Quality

10 Bradford Press with Lockout (Broomstick)

10 Sumo Stance Broomstick Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

"RingWraiths"

For Time

600m Run

20 2DB Hang Power Clean and Push Jerk

400m Run

20 2DB Hang Power Clean and Push Jerk

200m Run

Load: 10/7.5kg

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Friday

Warm-Up

Bodyheat

2:00 minute Machine Choice

Mobility

For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

Bodyweight Conditioning  Benchmark

"Angie"

For Time

100 Ring Rows

100 Push-Ups

100 Sit-Ups

100 Air Squats

Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes

Level 1:

Partition however you like

Athlete Notes + Workout Strategy 

Plan to break early and often here. Even going with the goal of just maintaining sets of 5 here, but minimizing rest will be key to tackling this workout effectively. The overall approach for the best result is to rest the least amount of time rather than hang onto the largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00 minute mark for most athletes.