27-31/10/25 Lunchtime

Monday

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

6 Alt Hang DB Snatch

8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads

4 DB Facing Burpees *Practicing Cadence and Technique

Conditioning

"Senna"

20:00 EMOM

minute 1: 10 Alt DB Snatches

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: - Max Bar Facing Burpees

minute 4: Rest

Dumbbells: 2 x 22.5/15kg

*Score as reps, put load for power snatch in notes

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Bar-Facing Burpees Completed

Goal: 12-15 Burpees each round 

Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees

RPE: 8–9/10

Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day

Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.

Tuesday

Warm-Up Flow

General Prep

2:00 Cardio Choice

--

10 Bootstrap Squats

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Conditioning

"Verstappen"

For Time:

3 Rounds

24 Wall Balls

8 DB Clean & Jerk

16/12 Row Calories

8 Ring Rows

Wallball: 9/6kg to 10/9ft

DB: 22.5/12.5kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Time

Goal: 13:00-18:00

Time Cap: 20:00

Stimulus: Gymnastics/barbell conditioning with moderate loading and cyclical fatigue. A blend of muscular endurance and high-skill execution under aerobic stress.

RPE: 9/10

Primary Objective: Keep the Clean and Jerks to under 1 minute

Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.

Wednesday

Warm-Up Flow

for Quality

1:00 Bike

:30 Jump Rope

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

:15 Nose to Wall Handsant Hold

2 x 10m out and back lateral shuttle

-

Then final touches on each movement and build to working loads on the American Kettlebell Swing

Primer:

9/7 Calorie Echo Bike

7 American Kettlebell Swings

25 Double Unders

1 Wall Walk

3 Shuttle Runs

Conditioning

"Schumacher"

Every 7:00 x 3 Sets

20/14 Calorie Echo Bike

15 American Kettlebell Swings

50 Double Unders/70 Sinle Unders

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 7.5/7.5m

Kettlebell: 24/16kg

Wall Walk: 10in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Average Time Per Set

Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.

Stimulus: Mixed-modal aerobic power intervals with shoulder and midline interference.

RPE: 8/10

Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.

Secondary Objective: Complete the Echo Bike in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.

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

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Conditioning

"Hamilton"

18:00 AMRAP

4-8-12-16...

Push-Ups

Box Jumps

* 200m Run Between sets

Box Height: 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Total Reps

Goal: 80–120 total reps depending on pacing and push-up stamina.

(Round of 16+16 = 80 Reps, round of 20+20 = 120 Reps)

Stimulus: Upper-body pressing endurance paired with explosive lower-body stamina.

RPE: 7/10

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.

Friday

Warm-Up Flow

Mobility Prep and Activation

200m Run

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep:

For Quality

5/5 Single Leg Romanian Deadlifts (21x1 Tempo)

10 Hollow Rocks

10 Alternating V-Ups

10 Single Leg Glute Bridges

:30 Wall Lean March

Specific Prep

5 Deadlifts @ Warm-Up Loads

5 Deadlifts @ Working Loads

10m A Skips

10m High Knees

10m Butt Kicks

5 Toes to Bar (or progression)

3 Deadlifts @ Working Loads

Conditioning

"Lauda"

3 Rounds for Time

400m Run

21 Toes to Bar

12 Deadlifts

Barbell: 105/70kg

Time Cap: 16:00

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Time to complete

Goal: 8:00-12:00

Stimulus: Midline interference paired with posterior chain strength endurance. The run taxes breathing, the toes to bar tax grip and core, and the deadlift demands bracing under fatigue.

RPE: 9/10

Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.

Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.