17-21/03/25 Lunchtime

Monday

General Movement Prep (4 minutes)

EMOM

Minute 1: Row @ Easy Pace

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: 6 Burpee

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

"Skinny Pete"

For Time

5-4-3-2-1

Burpees

10-8-6-4-2

Box Jumps

*200m Run After each set

Box Height: 30/24in

*Box Jumps can be a step-down or jump down

Time Cap: 18 minutes

• Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

• Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

Stimulus: Explosive strength & power workout

• Fast, moderate-duration effort with heavy barbell cycling

RPE (Rate of Perceived Exertion): 8-9/10

• Expect to feel breathless but not completely maxed out until the last round.

Tuesday

Warm-Up:

For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

"Mr. White"

Every 4:00 minutes x 5 Sets

20/16 Calorie Row

18 Ring Rows

4 Wall Walks

Wall Walks to 10in off the Wall

Goals:

• Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

• Secondary Objective: Maintain consistent output across all four rounds, avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

• Upper body fatigue accumulation, requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

• Effort should be aggressive but controlled, with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

Wednesday

Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Specific Warm-Up

6 Slow Pull DB Power Snatch + 6 DB Goblet Squat

Squat Snatch

Rest 30 seconds

6 DB Power Snatch + 6 DB Goblet Squat

"End Times"

For Time

20 Burpees

30 DB Power Snatch 17.5/10kg

20 Burpees

Rest 2:00

20 DB Power Snatch 17.5/10kg

30 Burpees

20 DB Power Snatch 17.5/10kg

Score = Total Time

Time Domain: 8:00-12:00

Time Cap: 15:00

• Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.

• Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

• The first half should feel fast and controlled (~7-8 RPE).

• The second half will demand grit and strategic effort (~9-10 RPE).

Thursday

General /Specific Movement Prep

For Quality 

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks 

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Specific Movement Prep

10 second Easy Bike + 10 second Hard Effort

:30 second Single Under Practice

10 V-Ups

10 Wall Ball Squats

10 second Easy Bike + 10 second Hard Effort

:30 second Single Under Practice

6-8 AB Mat Sit-Ups

10 Wall Balls

"Tread Lightly"

20:00 EMOM

minute 1: 15/11 Calorie Echo Bike or 16/13 Calorie Bike Erg

minute 2: 50 Single Unders

minute 3: 15 AB Mat Sit-Ups

minute 4: 20 Wall Balls

minute 5: Rest

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

Stimulus: Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance.

• The workout will escalate in difficulty over time, with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

Friday

General Warm-Up

For Quality

200m Run

10 Plate Ground to Overhead @ Warm-Up Loads

15 second Plate Overhead Hold 

8/8 Bodyweight Split Squats 

6 Down Dog Pike Push-Ups

Specific Workout Prep

Dial in Lunge Mechanics and Talk through the Overhead Position with the Plate. We are looking for fully locked out arms with tension on the plate and a stable core position as we lunge. Perform 4-6 reps for 2 sets with working loads. 

Then go over Push-Up Mechanics and scales for the day to dial things in. 

"Half Measures"

3 Rounds for Time

400m Run

25/20 Push-Ups

15m Plate Overhead Walking Lunges

Plate 20/10kg

Time Domain: 10-15 minutes

Time Cap: 15 minutes

• Primary Objective: Complete the workout in 10-15 minutes, maintaining steady pacing across all rounds.

• Secondary Objective: Focus on consistent push-up sets and controlled lunges, avoiding excessive fatigue in shoulders and legs.

Stimulus

• Moderate-intensity, full-body endurance test

• Push-up volume will build fatigue, requiring pacing and proper positioning

• Core stability and shoulder endurance will be tested in overhead lunges

RPE (Rate of Perceived Exertion): 7-8/10

• First round feels manageable, the second round becomes challenging, and the third round requires mental toughness.