Activation and Mobility
20 Banded Pull Aparts
20 Seated 90-90 Rotations
20/20 X-Banded Side Steps

General Prep
For Quality:
10:00 AMRAP
30 Plate Hops
10/8 Push-Ups
10 Cossack Squats (No Weight)
10 Wallball Press, Moderate
*Full range of motion with good lockout on presses.
Specific Prep
Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press

“Tauros”

For Time:
5 Sets:
24 Wall Balls
18 Hops Over PVC
12 Dual Dumbbell Bench Press
Rest: 1:00 between sets
Wall Ball: (20/14lb, 9/6kg to 10/9ft)
Hops of PVC: (24/20in)
Dumbbells: (2 x 50/35lb, 22.5/15kg)

Level 2:
20 Wall Balls (20/14lb, 9/6kg to 10/9ft)
14 Hops over PVC 24/20in
12 Dual DB Bench Press (2 x 35/25lb, 15/12kg

Level 1:
16 Wall Balls (14/10lb, 6/4kg)
18 Lateral Line Hops
12 Dumbbell Floor Press (2 x 25/15lb, 12/7kg
Masters 55+:
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
14 Hops over PVC 20in
12 Dual DB Bench Press (2 x 30/20lb, 14/9kg)

Stimulus and Objectives:
Time Cap: 25:00
Goal: 2:30–3:30 per set | Sub-18:00 total working time
Score: Total Time (including rest)

RPE: 7.5/10
Stimulus: Lower Body Density and Interference + Upper Body Press

Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.
Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.

Workout Strategy:
“Tauros” is a grind-style interval workout focusing on stamina, accuracy, and lower body stamina and interference. The wall balls should be approached as unbroken or at most 2 sets, with a steady breathing rhythm. Hops over PVC can be lateral or facing—rebound for speed or reset for composure based on athlete capacity. The bench press will be the limiter for many; break early if needed to avoid hitting failure in later rounds. Push for strong efforts during each 3-minute working segment, but use the rest wisely to bring heart rate down and prepare for repeatable output.

Movement Modifications for the Day:
Wall Balls: Adjust to a lighter ball or lower target height. Move to a Dumbbell or Kettlebell Thruster if med ball availability or shoulder comfort is an issue. For those needing reduced impact, perform a Goblet Squat + Press with controlled tempo.
Hops Over PVC: Lower the height of the PVC or substitute line hops to maintain quick rebound. Step-overs can be used for athletes with reduced plyometric tolerance while keeping cadence consistent.
Dual Dumbbell Bench Press: Lighten the dumbbell load to maintain smooth reps. Adjust to a single-arm floor press (alternate each round) if stability or shoulder discomfort is present. Substitute barbell bench press if dumbbells aren’t available or if a more supported position is needed.