13-17/10/25 Lunchtime

Monday

Warm-Up Flow

General Warm-Up:

2 Sets:

1:30 Bike (:45 Easy, :30 Moderate, :15 Hard)

8/8 Single Leg DB Romanian Deadlifts

:10/:10 Single Leg RDL Iso Hold

10 Alternating Scorpions

8 Hollow Ups

8 Arch Ups

10 Alternating V-Ups

Conditioning

“Gravity’s Grip”

5 Sets

3:00 AMRAP

:30 Max Toes to Bar/Leg Raises

30/22 Calorie Echo

-Max Strict Pull-Ups/Ring Rows

Rest 1:00 b/t sets

Score = Toes to Bar + Max Strict Pull-Ups

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups

Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)

Stimulus: Midline, Pulling Stamina, Aerobic Capacity

RPE: 8.5/10

Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.

Secondary Objective: Complete the Echo Bike in under 1:45 to allow sufficient time for strict pull-up work.

Tuesday

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

-

12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

Workout Primer

Adjust to working loads for Shoulder to Overhead

-

1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

-

2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Conditioning

“Push the Line”

15:00 AMRAP

2 Wall Walks/4 Wall Get Ups

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: 30/24in

Barbell: 70/45kg

2DB: 22.5/12.5kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5-7 Rounds

Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power

RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.

Wednesday

Warm-Up Flow

General Warm-Up

Minute 1: Cardio Choice

Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Alternating Pigeon Stretches

Workout Primer

Adjust to working loads for Back Rack/DB Front Rack Reverse Lunges

-

4 Back Rack/DB Front Rack Lunges

30m Farmers Carry

6/4 Calorie Row

6-8 Wall Balls

Conditioning

“Load and Launch”

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 60m Farmers Carry

minute 3: 15/12 Calorie Row

minute 4: 20 Wall Balls

Barbell: 61/43kg

2DB: 22.5/12.5kg

Farmers Carry: KB's 2x 24/16kg, or DB's 2 x 22.5/12.5kg

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

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Completion of prescribed work each minute

Goal: Keep all stations under 45 seconds

Stimulus: Leg Stamina / Midline Endurance

RPE: 7–8/10

Primary Objective: Hold consistent output and quality positions across all 12 minutes.

Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.

Thursday

Warm-Up Flow

General Prep:

For Quality

200m Run or 15/11 Calorie Echo Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Conditioning

“Bar Chase”

Every 6:00 x 3 Sets

15 AB Mat Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Bar Muscle-Ups/7 Chest to Bar/12 Ring Rows

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken

Friday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

For Quality

:30 Jump Rope

6/6 Dumbbell Hang Snatch

6/6 Dumbbell Windmills

3 Hang DB Muscle Snatch

3 DB Goblet Squats

Conditioning

“Snatch Burn”

For Reps

5 Sets:

2:00 AMRAP

50 Double Unders/60 Single Unders

10 Hang DB Snatch

- Max Devil's Press

Rest 1:00 b/t sets

Dumbbells: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Devil’s Press Reps Across All 5 Sets

Goal: 25+ Reps (5+/set)

Stimulus: Posterior Chain / Barbell Cycling and Overhead Mobility / Stability

RPE: 8–9/10

Primary Objective: Unbroken Double Unders + Hang Squat Snatch

Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set