7-11/04/25 Lunchtime

Monday

Specific Workout Prep

• Go over Dual Kettlebell Front Squats with the focus on the front rack positioning and upright torso. Perform 2 sets of 4 reps building loads to working weights. 

- Bring barbells out to the floor and go over the Deadlift building over the course of 2-3 sets, performing 3-4 reps at time until working loads.

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Then perform 1 set prior to getting the workout started...

2 Dual KB Front Squats 

4 Deadlifts 

6 Wall Balls 

8 Abmat Sit-Ups

"Beefy Joker"

16:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 24/16kg

Barbell: 102/70kg

Wall Ball: 9/6kg, 10/9ft

Score = Rounds completed successfully

Goal: Complete each movement unbroken in under 40 seconds 

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus: Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.

Tuesday

Warm-Up:

EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *DB Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

DB Complex: 6 Deadlifts + 6 Front Squats + 6 Strict Press

Specific Prep for Workout

Break down loads from Clean and Jerk Complex

Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads

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Practice Burpee Box Jumps, finding cadence and rhythm. 

Perform 2 sets of 3-5 quick cadence reps

Spend 4-6 minutes on Bar Muscle-Up Progression *take 1-2 and focus on those

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Then 1 x through sequence

1-2 Bar Muscle-Ups or Pull-Up Variation

3 Shoulder to Overhead 

2 Burpee Box Jump Overs

"High Flying Robin"

For Time

15-13-11-9-7-5

Ring Rows

Shoulder to Overhead

Burpee Box Jump Overs

*100m Run at end of each set

DB: 15/12.5kg

Box Height: 24/20in

Score = Time

Goal: 11-16 minutes 

Time Cap: 20 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs. 

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

Wednesday

Warm-Up:

For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Outs

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

Specific Workout Prep

Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day. 

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Then hit 

4 Alternating Single Arm Devils Press

8 Air Squats 

10 second BIke @ Moderate Effort, Followed by 10 second Bike @ Hard Effort

"Swole Batman"

For Calories

15:00 EMOM

Minute 1 - Single Arm Devil’s Press

Minute 2 - Air Squats

Minute 3 - Max Calorie Echo Bike

Dumbbells: 22.5/15kg

Score = Sum Total Reps

Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike. 

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved. 

Stimulus:

• Full-body muscular endurance & aerobic power.

• Grip, shoulders, and legs under fatigue before max-effort bike sprints.

• Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

Thursday

General /Specific Movement Prep (8-10 minutes)

400m Run

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For Quality

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

6-8 Bar Kip Swings

10 second Tuck L-Hang

1 Wall Walk with 20 second Nose to Wall Hold

Specific Workout Primer and Prep (3-5 minutes)

200m Run

8 Single Dumbbell Step-Overs

4-6 Toe to Bar (Or Variation thereof) 

1-2 Wall Walk

"The Walk of the Penguin"

4 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

Dumbbell: 22.5/15kg

Box Height: 24/20in

Goal: 14-19 minutes

Time Cap: 20 minutes

Primary Objective: Consistent pacing round to round

Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.

Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

Friday

General Warm-Up (8-10 minutes)

2:00 Cardio Choice

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:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Puppy Dog Pose

:20/:20 Kneeling Overhead Tricep Stretch

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for Quality

10 Down Dog Toe Touch

5 Pike Push-Ups

10 Russian Kettlebell Swings

3 Broad Jumps For Max Distance

Primer

4-3-2

Deadlifts

Handstand Push-Ups (Or Modification)

"Diane"

For Time:

27-21-15-9

Deadlifts

Handstand Push-Ups/Pike Push Ups

Barbell: 102/70kg

Goal: 7-10 minutes

Time Cap: 15 minutes

Primary Objective:

Move quickly through large sets while maintaining efficient cycling on deadlifts and smart pacing on handstand push-ups to avoid failure.

Secondary Objective:

Manage pressing endurance—break HSPUs early if needed to prevent burnout. Keep a smooth, controlled pull on deadlifts to avoid excessive fatigue.

Stimulus:

Fast-paced, sprint-style workout with a moderate to heavy barbell and a high-volume gymnastics component.

RPE (Rate of Perceived Exertion): 8-9/10 – A high-intensity effort requiring grip, posterior chain stamina, and pressing endurance.