29/9-03/10/25 Lunchtime

Monday

Warm-Up Flow

Body Heat and Mobility

500m Row

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

General Warm-Up

For Quality

6 DB Tall Muscle Cleans

6 Good Mornings

6 Quarter Squat Reactive Jumps

6 Box Jumps

Conditioning

“Enter Sandman”

For Time:

500/450m Row

15 2DB Power Cleans

30 Box Jump Overs

15 2DB Power Cleans

500/450m Row

DB: 22.5/12.5kg

Box Height: 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 7:00–11:00

Time Cap: 15:00

Score: Time to complete

Stimulus: Posterior Chain / Power Output Chipper

RPE: 9/10

Tuesday

Warm-Up Flow

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

For Quality

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

10 Alternating Single Arm Kettlebell Swings

Conditioning

“Eye of the Tiger”

15:00 AMRAP

5 Strict Pull-Ups/10 Ring Rows

10 Push-Ups

15 American Kettlebell Swings

Kettlebell: 24/16kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 8–11 Rounds

Score: Rounds + Reps

Stimulus: Muscular Endurance / Upper Body Density

RPE: 8.5/10

Wednesday

Warm-Up Flow

Mobility Prep and Activation

1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

General Movement Prep

For Quality

16 Glute Bridge March

10 Goblet Cossack Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

10 Alternating V-Ups

:15 Hollow Hold

Primer Before Conditioning

4 Toes to Bar

4 Alternating Lunges

8/6 Calorie Echo Bike

4 Alternating Lunges

4 Toes to Bar

24 Single Unders

Conditioning

“Schism”

16:00 EMOM

minute 1: 10 Toes to Bar + Max Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Reverse Lunges + Max Toes to Bar

minute 4: 50 Single Unders

Reverse Lunge = Bodyweight

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Combined Reps of Reverse Lunges and Toes to Bar

Goal: 65+ Total Reps

Stimulus: Midline and Leg Stamina

RPE: 8/10

Thursday

Warm-Up Flow

General Warm-Up

For Quality

200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30 Easy / :20 Moderate / :10 Hard)

Conditioning

“Breakage”

3 Sets, Each for Max Distance

5:00 AMRAP

700m Run

- Max Meter Row in Remaining Time

Rest 2:00 between sets

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 500m+ (M) / 450m+ (F) on the Row Per Set

Total Goal: 2000m (M) / 1800m (F) or more

Score: Total Row Meters Accumulated Across All 4 Sets

RPE: 9/10

Friday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

For Quality

8/8 Single Leg Barbell Romanian Deadlifts

6 Inchworm Push-Ups

10 Down Dog to up Dowg

6 Hollow Rocks

6 Arch Rocks

Pre Conditioning Primer (1 Round @ 50–60% Effort)

3 Deadlifts @ Working Loads

2 Wall Walk Complex

*Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

Conditioning

“Bodies”

16:00 AMRAP

2-4-6-8...

Deadlifts

1-2-3-4..

Wall Walk Complex

*100m Run Between sets

Barbell: 125/84kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

% of Deadlift Should not exceed 70%

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-6 rounds completed

Score: Total rounds + reps

RPE: 6/10