24-28/03/25 Lunchtime

Monday

Warm-Up:

For Quality

200m Run

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

10 Scapular Pull-Ups

"Ready on the Spot"

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

- Max Abmat Sit-Ups

Kettlebell: 16/8kg

*Note: There is no rest periods between AMRAPs

Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning 

RPE: 7.5/10

Tuesday

Warm-Up:

2:00 Cardio Choice– 2 Rounds for Quality:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

10 Deep Lunge Mountain Climbers

8 Ring Rows

6 Burpee

Workout Primer

• Athletes complete 1 mini-round at moderate effort:

  • 15 Single Unders

  • 5 Hang DB Power Cleans

  • 4 Burpee Ring Row

"Steamroller"

For Time:

3 Sets

60 Single Unders

15 Hang 2DB Cleans

9 Burpee Ring Row

20 Single Unders

12 Hang 2DB Cleans

6 Burpee Ring Row

-rest 2:00 b/t sets-

Barbell: 20/15kg

Score: Time, Including Rest

Goal: 5:00-6:30 / Set

Time Cap: 20 minutes 

Stimulus: Grip and Leg Stamina

RPE: 8/10

Wednesday

Warm-Up:

For Quality

1:00 Cardio (Bike or Row)

10 Alternating Box Step-Ups

:30 second Tall Plank Bird-Dog

:30 second Feet Elevated Glute March

Primer (2 minutes)

20 sec Row or Bike

10 sec Transition 

20 sec Box Jump Overs 

10 sec Transition 

20 sec Bike or Row

10 sec Transition 

20 sec Dumbbell Box Step-Overs

"Big Rig"

2 Rounds For Time:

30/25 Calorie Row

30 Lateral Plate Hop Overs

30/25 Calorie Echo

30 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 12/7kg

Weight Plate 3inch

Goal: 18-20 min

Time Cap: 20min

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.

Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.

Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.

Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.

RPE: 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.

Thursday

Warm-Up

2:00 Cardio Choice

10 PVC Pipe Around the Worlds

:15/:15 second Standing PVC Pipe Prayer Stretch

–

For Quality

5/5 Single Arm Dumbbell Snatch

5/5 Single Arm Dumbbell Strict Press

10 Hollow Rocks

10 Arch Rocks

"Dozer"

16:00 EMOM

minute 1: 6 DB Hang Power Snatch

minute 2: DB Strict Press

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

DB: 12.5/10kg

Goal: Build to 80-85% on the Power Snatch

Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.

Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.

Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.

RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.

Friday

Warm-Up (10 minutes)

2:00 Cardio Choice

–

For Quality

10 Bootstrap Squat

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

10 Cossack Squats

10 second Chin Over Bar Hold

"Little E"

15:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6 Ring Rows

Wall Ball: 6/4kg

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.