17-21/02/25 Lunchtime

Monday

Mobility Prep + Body Heat

1:00 Row

1:00 Echo

:30/:30 seconds Worlds Greatest Stretch

:30/:30 second Active Pigeon Stretch

General + Specific Movement Prep

30 second Machine (Row or Bike)

10 Kettlebell Deadlifts (Warm-Up Loads)

10 Alternating Box Step-Ups

30 second Machine (Row or Bike)

10 Cossack Squats

10 Alternating Dead-Bugs

10 Alternating Bird Dogs

—

Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups

—

30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations

:20 second Row

:20 American Kettlebell Swings

:20 second Bike

:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

"White Russian"

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 24/16kg

Box Height 24/20in

Goals:

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

Repeated efforts focusing on steady, sustainable output

Short rest period to aid in partial recovery

RPE: 8/10

Tuesday

General Warm-Up:

For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up:

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

"Old Fashioned"

For Reps:

20:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders

Dumbbells: 2x22.5/15kg

Goal: 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE: 9/10 

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end. 

Wednesday

General Warm-Up:

2:00 Cardio Choice

—

2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Conditioning

"Gin and Tonic"

18:00 AMRAP

3 Pull Ups/6 Ring Rows

6 2DB Power Cleans 22.5/15kg

9 Burpees

Score = Rounds + Reps

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10

Thursday

General  (6-8 minutes)

2:00 Cardio Choice

— 

2 Sets: 

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Strength Conditioning EMOM

"Cosmo"

20:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 15/15m Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Primary Objective: Complete each working set under control within the minute. 

Secondary Objective: Consistent movements and positions throughout the workout. 

Stimulus: Functional Strength and Stability

RPE: 6/10 

Friday

General Warm up (4-6 minutes)

2 Sets: 

200m Run

10 Air Squats

10 Down Dog Toe Touch

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges

Conditioning Specific Primer (2-3 minutes)

:15 second Line Hops

3 Goblet Squats

:15 second Line Hops

3 Goblet Squats

:15 second Line Hops

3 Goblet Squats

Conditioning

"Dark 'n Stormy"

For Time:

400m Run

40 Goblet Squats

400m Run

40 Goblet Squats

400m Run

40 Goblet Squats

KB: 24/16kg

Goal: 11:00 - 15:00 

Time Cap: 20:00 

RPE: 9/10