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
2 Sets: 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
Specific Squat Prep
10 Back Squats with Empty Barbell
3 Back Squats @ 50%
3 Back Squats @ 60%
3 Back Squats @ 70%
Then Put Working Loads on the Barbell

Back Squat
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%

% of 1RM Back Squat

Modifications and Adjustments
Box Squats : For Knee Pain
Split Squats : For Back Pain
Barbell Hip Thrusts : For Knee and Back Pain

Primer Before Conditioning
4 Toes to Bar
4 Alternating Lunges
8/6 Calorie Echo Bike
4 Alternating Lunges
4 Toes to Bar
24 Double Unders

“Schism”
12:00 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 Double Unders
Reverse Lunge = Bodyweight

Level 2:
12:00 EMOM
minute 1: 8 Toes to Bar + Max Reverse Lunges
minute 2: 12/9 Calorie Echo Bike
minute 3: 10 Reverse Lunges + Max Toes to Bar
minute 4: 35 Double Unders

Level 1:
12:00 EMOM
minute 1: 10 Kipping Knee Raises + Max Reverse Lunges
minute 2: 10/7 Calorie Echo Bike
minute 3: 8 Reverse Lunges + Max Kipping Knee Raises
minute 4: 70 Single Unders

Masters 55+:
12:00 EMOM
minute 1: 8 Alternating Toes to Bar + Max Reverse Lunges
minute 2: 10/7 Calorie Echo Bike
minute 3: 10 Reverse Lunges + Max Toes to Bar
minute 4: 35 Double Unders

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

Goal: 65+ Total Reps

Stimulus: Midline and Leg Stamina
RPE: 8/10

Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.
Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.

Strategy:
“Schism” is a muscular stamina-focused EMOM blending midline fatigue and leg volume with steady aerobic effort. The goal is to push capacity on toes to bar and reverse lunges in alternating formats. On minute 1, complete the 10 toes to bar quickly, then go directly into lunges at a smooth but steady pace. On minute 3, flip the focus—start with lunges and push max reps of toes to bar in the remaining time.
Stay calm and consistent on the bike to manage heart rate before hitting the jump rope. Double unders should be completed unbroken or in no more than 2 sets—tripping up here can eat precious recovery time. Expect the second half of the workout to demand grit, especially under core and quad fatigue.

Movement Adjustments:

Double Unders: Scale to 70 single unders or 35 Double Unders as needed to maintain stimulus.

Toes to Bar: Substitute with hanging knee raises, strict knee tucks, or V-ups for shoulder or grip limitations.

Reverse Lunges: Scale volume to 8–10 reps if needed, or swap for step-ups or air squats for athletes with knee or balance issues.

Bike: Modify calories based on machine availability or swap for 150m run or 15/12 Calorie Row if Echo isn’t available.