25-29/08/25 Lunchtime

Monday

Warm-Up

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

2 Sets x :15 Passive Hang + :15 Active Hang

General Movement Prep

For Quality

8/8 Single Leg Romaning Deadlift

8/8 Single Arm Kettlebell Front Rack Squat

6/6 Goblet Lateral Lunges

6/6 Single Arm Rotational Ring Rows

3 Jumping Pull-Ups w/Eccentric (2-3 sec)

Workout of the Day

"Big Daddy Strength"

15:00 AMRAP

4/3 Banded Strict Pull-Ups

15m Bodyweight Walking Lunge

4/3 Banded Strict Pull-Ups

12 Wall Balls

Wall Ball: 6/4kg

For the Single Kettlebell Front Rack Walking Lunge, switch hands at the 25ft (7.5m) turnaround to come back to the rig.

Stimulus and Objectives: 

Goal: 4+ Rounds

Primary Objective: Unbroken Lunges and Wall Balls

Secondary Objective: Unbroken Strict Pull-Ups

RPE 6/10

*The goal here today is not to push, but more to build volume and sustainable work here. Focus on keeping the reps clean and as close to unbroken as possible, with just smooth movement between sets.

Tuesday

Warm-Up

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 Cat Cows + :30 Quadruped Spinal CARS

:30 Down Dog Calf Gas Pedals

General Movement Prep

For Quality

:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

8 Bar Kip Swings

:15 Tuck L-Hang

Workout of the Day

"The Zohan Special"

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Kipping Knees to Chest

minute 3: Calorie Bike

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 12.5/7.5kg

Stimulus and Objectives: 

Goal: 85-140 Reps / Set

This workout is looking for max reps at each station with the focus on capacity and movement efficiency. We are allowing any bike today for the max calories with a note that of course certain bikes will accumulate more calories than other.

Stimulus: Muscular Endurance and Stamina / Midline Emphasis

RPE: 7-8/10

*The goal here is not to max out, but to work on sustainable reps within the time frame, with the work to rest ratio staying at 4:1. This will put us up to threshold capacity and test our muscular endurance and stamina.

Primary Objective: Max Total Calories

Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.

Wednesday

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

:15/:15 Overhead Lat/Tricep Stretch

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

General Movement Prep

For Quality

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

8 Dual Dumbbell Romanian Deadlifts

8 Dual Dumbbell Curl to Press

Workout of the Day

“You Can Do It!”

For Time:

20-1 DB Facing Burpees

1-20 Hang DB Power Cleans

2DB: 22.5/12.5kg

Stimulus and Objectives:

Goal Time Domain: 6:00-9:00

Time Cap: 15:00

Stimulus: DB Conditioning / Cycling Patterns

RPE: 8.5/10

The goal is to up the intensity here as both these movements will get the heart rate revving. The idea behind this progression in the week is to have a more moderate day, then a slight uptick on Tuesday and then finish off the three day build with a good intense burst effort with this barbell burner.

Primary Objective: Complete the workout in sub 9

Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.

Thursday

Warm-Up Flow

General Prep and Mobility

For Quality:

200m Run or 250/200m Row

:30/:30 Couch Stretch

:30 Quadruped Adductor Rock Back

5/5 Samson Lunge

Primer

Perform @ 80-85% Effort

200m Run

10 Air Squats

200/150m Row

Workout of the Day

"Billy's Big Day"

4 Sets: For Time

300m Run

20 Air Squats

300/250 Row

Stimulus and Objectives

Time Domain: 4:00-5:00 Per Set

Time Cap: 20:00

Primary Objective: Maintain 5k pace on the run and the row

Secondary Objective: Negative split the workout with the first round being the slowest round.

RPE: 7-8.5/10

Stimulus: Aerobic Threshold / Leg Endurance

Friday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Extended Plank Reverse Bridge

:30/:30 Single Leg Glute Bridge Hold

General Movement Prep

For Quality

8/8 Single Leg Romaning Deadlift

12 Alternating Single Arm Kettlebell Swings

6 Inchworm Push-Ups

:12 Ring Support Hold

Workout of the Day

"Uncut Grind"

Every 5:00 x 3 Sets

2 Rounds

15 Russian Kettlebell Swings

12 Renegade Rows

9/7 Ring Push-Ups 

Dumbbells: 12.5/7.5kg

Kettlebell: 16/8kg

Stimulus and Objectives:

Time Domain: 3:00-3:30 / Set

Primary Objective: Keep the American Kettlebell Swings and Renegade Rows to unbroken.

Secondary Objective: Manage the Ring Dips in clean quick sets with the goal of keeping the breaks minimal throughout all sets.

Stimulus: Upper Body Density / Posterior Chain

RPE: 7/10