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16-20/06/25 Lunchtime

Monday

Warm-Up

General Prep

2 Sets, For Quality

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds


Workout of the Day

“Red Pill or Blue Pill”


5 Sets: For Time

10 KB Hang Power Snatch

10 Box Step-Ups

10 Goblet Squats

Rest 1:00 b/t sets


KB: 20/16kg

Box Height: 24/20in


Time Domain: 12-15min

Time Cap: 17min

Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets

Stimulus: Barbell cycling with moderate fatigue and fast transitions

RPE: 8/10


Tuesday

Warm-Up Flow

Mobility and Body Heat


500/450m Row

--

:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch


General Prep

For Quality

:30 Jump Rope

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks


Workout of the Day

"Neo"


For Time:

Buy-In: 800/700m row


Directly Into...


5 Rounds

8 Burpee Jumping Pull-Ups or 8 Burpee + 8 Ring Rows 

18 Abmat Sit-Ups 

90 Single Unders 


Directly into..


Cash-Out: 400/350m Row


Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10


Wednesday

Warm-Up Flow

General Prep

3:00 Cardio Choice

--

10 Torso Rotations

10 Cat Cows (Slow and Controlled)

10 Bird-Dogs

10 Dead-Bugs


Specific Prep

For Quality

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Glute Bridges


Workout of the Day

“The Architect”


Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank


Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+


Kettlebell Load: 16/8kg

:20-:30 Plank


Goal: Build strength while maintaining quality movement under fatigue

Stimulus: Posterior chain + upper body pressing under fatigue and midline tension

RPE: 7.5–8/10


Thursday

Warm-Up Flow

General Prep

For Quality

12/9 Calorie Echo Bike / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank


Workout of the Day

“Agent Smith Protocol”


Every 8:00 x 2 Sets

15/11 Calorie Echo Bike

2 Wall Walks

300m Run

2 Wall Walks

100m Farmers Carry


Load: 16/8kg


Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning


RPE: 7.5/10


Friday

Warm-Up Flow

Mobility and Activation Work

For Quality

:30/:30 Couch Stretch

:30/:30 Pigeon Pose


Specific movement Prep

2 Sets, For Quality



Workout of the Day

"Closer to the Sun"


3 Rounds for Time

15 DB Hang Power Clean

15-12-9 Kipping Knee Raises

15 DB Thrusters

15-12-9 Lateral Burpee Step-Overs


Load: 17/10kg


Goal: 10-13 minutes

Time Cap: 15 minutes

Stimulus: High-volume engine test with barbell cycling and gymnastics interference

RPE: 9/10



 
 
 

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