Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (8-10min)
2 Sets: For Quality
:30 Jump Rope
5/5 Worlds Greatest Stretch
6 Compression Sit-Ups
:20 Hollow Hold
10 Deep Lunge Mountain Climbers
Specific Barbell Prep + Get to Working Loads (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
2 Reps @ 75%

Back Squat **Check the levels if you do not want to work around the higher percentages, we want you to get some reps in
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
Level 2:
As prescribed
Level 1:
10:00 EMOM
3 Reps @ 7 RPE across
**RPE is rater of perceived exertion

15:00 EMOM
minute 1: 50 Double Unders
minute 2: 12 Up Downs
minute 3: 15 GHD Sit-Ups
minute 4: Max Forearm Plank
minute 5: Rest

Level 2:
15:00 EMOM
minute 1: 35 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
Level 1:

15:00 EMOM
minute 1: 50 Single Unders
minute 2: 8 Up Downs
minute 3: 15 Abmat Sit-Ups
minute 4: – Max Forearm Plank
minute 5: Rest

Minute 1: 50 Double Unders
Smooth, steady pace—not a sprint.
Relax the grip on the handles to save forearms for the plank hold later.
Focus on consistent breathing during jumps.
Break into 30-20 or 25-25 quickly if necessary to prevent trip-ups.
Scaling option: 60-75 Single Unders or reduce rep count to 35 Double Unders
Minute 2: 12 Up Downs
Treat these like quick, efficient burpees without the push-up or jump.
Move at a steady pace with no unnecessary pauses at the top.
Focus on maintaining a flat back during transitions to protect the lower back.
Should take roughly 30–40 seconds, leaving some breathing time before GHDs.
Minute 3: 15 GHD Sit-Ups
Move steadily, with a focus on strong hip extension and midline engagement.
Breathe out at the top of the sit-up to maintain rhythm.
Adjust GHD depth range if needed to stay safe and avoid overextending.
Scale to 15 weighted Abmat sit-ups if needed for newer athletes.
Minute 4: Max Forearm Plank
This is the mental challenge of the workout.
Stay tight through the glutes, core, and quads—no sagging hips.
Breathe slowly through the nose and out the mouth to stay calm.
Goal is to hold the plank for the majority of the minute (~45+ seconds if possible).
Shake out arms and shoulders briefly before the next set begins if needed.