17-21/11/25 Lunchtime

Monday

Warm-Up Flow

1:30 Bike

-

For Quality

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

:20:20 Side Plank

6/6 Single Arm Kettlebell Clean

10 Air Squats

Primer:

1 Rope Climb

15m Dual Kettlebell Front Rack Carry

7/5 Calorie Bike

Conditioning

“Interstellar”

5 Sets

1:30 AMRAP

3/2 Rope Climbs

30m Dual Kettlebell Front Rack Carry

- Max Calorie Bike (Echo / Bike Erg, Assault)

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 24/16kg

Score = Sum Total Calories

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 15/11+ Calories / Set

Stimulus: Grip and midline fatigue carried into aerobic power intervals.

RPE: 8/10

Tuesday

Warm-Up Flow

General Prep and Mobility

2:00 Cardio Choice

-

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 DB Goblet Squats

Strength EMOM

“Inception”

18:00 EMOM

minute 1: 10 DB Snatch

minute 2: 8 DB Goblet Squats

minute 3: 10/7 Cal Bike

DB: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts

Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.

RPE: 7–8/10

Wednesday

Warm-Up Flow

General Prep

2 Sets: For Quality

200m Run or Bike

10-15 Glute Bridge Banded Pull Aparts

10 Deep Lunge Mountain Climbers

:15 Dead Hang + :15 Active Hang From Pull-Up Bar

8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads

Workout Primer

2 Shuttle Runs

4/3 Strict Pull-Ups

15m Farmers Carry

4 Burpee to Plate

Conditioning

“The Prestige”

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups or 15/10 Ring Row

30 Farmers Carry

7 Burpees to Plate

Shuttle Run: 7.5/7.5m

Farmers Carry: 24/16kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-5 Rounds

Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.

RPE: 8/10

Thursday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Barbell Conditioning

“Oppenheimer”

For Time

21-18-15-12-9-6-3

2DB Power Clean

2DB Front Squat

2DB Push Press

2DB: 22.5/10kg

Score: Time to complete

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 17 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.

RPE: 8.5–9/10

Friday

Warm-Up Flow

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

--

For Quality

:20/:20 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows, Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

Conditioning

“Tenet”

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar

Score = Total Running Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 12:00-16:00

Time Cap: 20:00

Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasizes maintaining composure and efficiency as grip and core fatigue accumulate across intervals.

RPE: 8/10