General Warm-Up
8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise
Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-65%
3 Back Squats @ 65-70%
Then Load to Working Weights on the Bar
Strength
Back Squat
Every 2:30 x 6
6 Reps at 65%
5 at 70%
4 at 75%
3 At 80%
8 at 60%
- Box Squat: For Knee Pain While Keeping Loading
- Split Squat: Adjust for disc issues, or lower back discomfort
- Barbell Hit thrust: Works Glute and Hamstrings while taking strain off knees and back
Workout Primer after Back Squat
Adjust to working loads for Back Rack Reverse Lunges
4 Back Rack Lunges
100ft (30m) Farmers Carry
6/4 Calorie Row
6-8 Wall Balls
“Load and Launch”
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 135/95lb, 61/43kg
Farmers Carry: KB’s 2x (53/35lb, 24/16kg), or DB’s 2 x (50/35lb, 22.5/15kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 2:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 95/65lb, 43/30kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 10/8 Calorie Row
minute 4: 12 Wall Balls
Barbell: 45/35lb, 20/15kg
Farmers Carry: KB’s 2x (25/15lb, 12/7kg), or DB’s 2 x (25/15lb, 12/7kg)
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Masters 55+:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 75/55lb, 34/25kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Completion of prescribed work each minute
Goal: Keep all stations under 45 seconds
Stimulus: Leg Stamina / Midline Endurance
RPE: 7–8/10
Primary Objective: Hold consistent output and quality positions across all 12 minutes.
Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.
Strategy:
“Load and Launch” is a hybrid stamina session combining loaded bracing, aerobic work, and unilateral strength. The back rack reverse lunges demand posture and balance—brace well on each rep and keep a steady cadence. Farmers’ carries should be quick and deliberate, the goal here should be to keep a steady pace with 50ft (15m) segments or 100ft (30m) and one turnaround. On the row, avoid sprinting—focus on a strong, rhythmic stroke that finishes in under 45 seconds. On the Wall Balls aim for unbroken sets to allow for a quick 15 second transition back to the barbell for reverse lunges. A note that the combo of unbroken Wall Balls right into lunges will pack a punch.
Movement Adjustments (If Needed)
Wall Balls: Lighter medball, or goblet squats for athletes with overhead restrictions.
Back Rack Lunges: Scale to front rack, dumbbell farmers hold, or goblet lunges if the barbell positioning is problematic.
Farmers Carry: Lessen load or distance will be the primary scales for the day
Row: Adjust calories down slightly if unable to complete in 45s; Ski or Bike Erg can sub if no rower. *A note that if you have the ability Ski Ergs would be a fun alternative today to take strain off the legs and get some use of a ski erg in here.