9-13/02/26 Lunchtime

Monday

Warm-Up Flow

400m Run

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For Quality

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

Primer

For Quality:

:15 Wall Lean March

2 Burpee Box Jumps

:15 Wall Lean Spint

2 Burpee to Target

100-200m Run

2 Burpee Box Jumps

Mixed Modal Conditioning

"Raptor Run"

For Time:

400m Run

15 Burpee Box Jumps (Facing)

400m Run

30 Burpee to Target (Out of Reach)

400m Run

15 Burpee Box Jumps (Facing)

Box Height: 24/20in

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 11-15 minutes

Stimulus: Run conditioning paired with leg stamina and repeated burpee exposure

Workout RPE: 8.5/10

Tuesday

Warm-Up Flow

General Prep

2:00 Cardio Choice

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Hand to Hand Wrist Circles

-Trunk Rotations

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Weighlitfing / Skill

"Prime Directive"

20:00 EMOM

Minute 1: 15/12 Cal Row

Minute 2: 15 Pull-Ups/Ring Rows

RPE: 7.5-8/10

Wednesday

Warm-Up Flow

General Prep

For Quality

1:00 Bike

:30 Shuttle Runs

:15 Hollow Hold

:30 Glute Bridge Hold

10 Alternating Bird Dogs with Pause at Extensions

Specific Prep and Primer

12/9 Calorie Echo Bike

4 Shuttle Runs

1 Partial Wall Walk + 1 Full Wall Walk

9/7 Calorie Ski Erg

6 GHD Sit-Ups

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Then make sure athletes have an understanding of flow and and style of workout.

Conditioning

"The Terminal List"

Every 3:00 x 6 Sets, Alt Stations (2 @ Each)

16/12 Calorie Echo Bike

[X]

[X] =

Set 1: 8 Shuttle Runs

Set 2: 6 Wall Walks

Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs)

Set 4: 24 AB Mat Sit-Ups

Set 5: Rest *Note: You still must complete the bike during this station

Set 6: 20 Burpee

Shuttle Run = 7.5/7.5m

Wall Walk: 10in From Wall

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in under 2:30

Stimulus: Aerobic repeatability under varied interference (gymnastics, midline, cyclical machines)

RPE: 7.5–8/10

Thursday

Warm-Up Flow

1:30 Row

:20/:20 Banded Front Rack Stretch

:20/:20 Pigeon Pose

:20/:20 Samson Lunge stretch

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10 Bootstrap Squats

5 Inchworm Push-Ups

10 Cossack Squats

:30 sec Row @ increasing Pace

Conditioning

"Mercy"

Every 2:00, Until Failure

*Calorie Row

20 Wall Balls

Set 1: 12/9 Calories

Set 2: 13/10 Calories

Set 3: 14/11 Calories

Set 4: 15/12 Calories

Set 5: 16/13 Calories

Set 6: 18/14 Calories

Set 7: 20/15 Calories

Set 8: 20/15 Calories

* Until Failure or 8 Sets (Cap)

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

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Reach Sets 6–8

Time Domain: Variable 12-16 minutes

Stimulus: Progressive aerobic output under leg fatigue with a rising work-to-rest demand

RPE: 9/10

Friday

Warm-Up Flow

General Prep:

For Quality:

:30-:45 Jump Rope Practice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Prep:

2 Sets

Single Arm Upright Row

Single Arm Strict Press

8-10 Scapular Push-Ups + 4-6 Push-Ups

4-6 Strict Knee Raises

8 Bar Kip Swings

Conditioning

"Double Agent"

4 Sets: For Time

16-14-12-10 Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 10-15 minutes

Time Cap: 15 min

Stimulus: Grip / Interference and Gymnastics Density

RPE: 8–8.5/10