Mondays workout is below but here is preview for the the week.
Monday – August 18
Strict Gymnastics + “Into the Fire” (Interval Conditioning)
Stimulus: Controlled strength volume / Output intervals
Focus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensity
Tuesday – August 19
Strength EMOM – “Hulking Out”
Stimulus: Absolute and barbell stamina strength
Focus: Back squat progression + clean and push press complex with built-in recovery
Wednesday – August 20
Sprint Intervals – “Running Through the Middle”
Stimulus: Aerobic repeatability / Grip-intensive gymnastics
Focus: 8 intervals combining short runs, toes to bar, and rope climbs with 1:00 rest for partial recovery
Thursday – August 21
Snatch Technique + “Salt Burn” (10:00 AMRAP)
Stimulus: High-skill barbell and pressing stamina
Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow
Friday – August 22
Stamina Intervals – “Tauros”
Stimulus: Muscular fatigue / Pressing and midline control
Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue
2 Sets:
1:00 Row or Bike
25ft (7.5m) Crawling Lunge
:15 Dead Hang + :15 Active Hang
5/5 Single Arm Upright Rows
5/5 Single Arm Strict Press
Then set-up and get into the the modifications for the strict pull-ups
Strict Strength ***if you didnt find your max unbroken set last week the coaches will help you pick a number to do, always add on your 8-10 ring rows after every set
Every 3:00 x 5 Sets
Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set
+
8-10 Ring Rows @ challenging unbroken position
Adjustments:
Banded Strict Pull-Ups or Toenail Spot Strict Pull-Ups
Notes:
The goal here is to build volume pulling strength for the strict pull-ups as we work towards setting a new max set of strict pull-ups. Focus on full range of motion and good quality tempo here.
2ND SPECIFIC WARM UP
9/7 Calorie Echo Bike
5 Devils Press @ Warm-Up Loads
Rest 30-60 seconds
9/7 Calorie Row
7 Line Facing Burpees
Rest 60 seconds
9/7 Calorie Echo Bike
5 Devils Press @ Workout loads
Rest 30-60 seconds
9/7 Calorie Row
7 Line Facing Burpees
“Into the Fire”
Every 3:00 x 4 Sets, Alternating Stations
Station 1:
15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg
10 Devil’s Press
Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: (2 x 35/25lb, 15/12kg)
Level 2:
Station 1: 12/9 Calorie Echo Bike + 10 DB Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Level 1:
Station 1: 10/7 Calorie Echo Bike + 10 Single DB Devil’s Press (35/20lb)
Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)
Masters 55+:
Station 1: 12/9 Calorie Echo Bike + 8 Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Goal: Finish each station in 1:45–2:30
Score: Average Interval Time
RPE: 8.5/10
Stimulus: High Aerobic Capacity and Muscular Endurance
Primary Objective: Complete each interval with consistent effort while keeping rest periods intact.
Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.
Workout Strategy:
This workout demands pacing discipline and repeatable intensity across two high-output stations. The Echo Bike and Row should be attacked aggressively but not at sprint pace—aim for around 85–90% effort to leave room for clean transitions and unbroken Devil’s Press and smooth burpee pacing. The rest time between intervals is critical for recovery, so push hard, but manage breathing and break reps only if absolutely necessary to maintain rhythm across all 8 total intervals. This is an output style capacity test for repeatability. Hunker down and stay the course.
Movement Modifications:
Echo Bike / Bike Erg: Reduce calories to 12/9 on Echo or 15/11 on Bike Erg to maintain intended intensity. Substitute SkiErg or 200m run for equipment limitations, keeping effort at ~60–75 seconds of work.
Devil’s Press: Lighten dumbbell load to ensure unbroken sets or adjust to single dumbbell devil’s press (alternate arms each rep). For reduced complexity, perform a burpee into a dual dumbbell push press to maintain the conditioning and pressing demand.
Row: Reduce to 12/9 calories to sustain sub-1:00 pace per interval. Substitute ski, bike, or 150m run if needed, matching time domain.
Line-Facing Burpees: Lower volume to 10–12 reps or step over the line instead of jumping for reduced plyometric impact while maintaining consistent cadence.