Mondays workout is below but here is a preview for the week.
Monday – September 8
Back Squat + EMOM Conditioning
Strength: 4×5 Back Squat at 80% of 1RM
Conditioning: “If You Give a Mouse a Pull-Up” EMOM (Strict Pull-Ups + Kipping, Double Unders, DB Step-Ups)
Tuesday – September 9
Weightlifting + Barbell Cycling and Run Intervals
Weightlifting: 5x Clean Pull + Power Clean + Push Jerk, building from 60%
Wednesday – September 10
Upper Body Strength + Sprint Conditioning
Strength: 4×5 Bench Press at 80%
Conditioning: “Go, Dog. Go!” — 5 Sets of 1:00 AMRAPs (10 Burpees + Max Cal Bike)
Goal: Sprint effort—complete burpees fast to leave 30–35 seconds for bike calories
Thursday – September 11
Memorial Workout : Chipper Feel
Workout: “9/11 Memorial Workout” — 2001m Row buy-in + 9 rounds of 11 Toes-to-Bar, 11 Deadlifts (110/70lb), 11 Wall Balls
Goal: Steady pacing, consistent sets, and composed transitions to honor the significance of the day
Friday – September 12
Weightlifting + AMRAP
Weightlifting: Every 90 sec x 8 — Snatch Pull + Hang Power Snatch + Power Snatch (build from 60%)
Conditioning: “Hop on Pop” — 10:00 AMRAP of Wall Walks, Hang Power Snatches, Box Jumps
Goal: Stay unbroken on the snatches and maintain a steady round pace (~1:30–2:00)
Monday
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
:30 Jump Rope
10 Hollow Rocks
10 Arch Rocks
12 Alternating Box Step-Ups
6-8 Bar Kip Swings
3-4 Jumping Pull-Ups with Controlled Lower
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
Then working weight on the bar.
Strength
Back Squat
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Modifications and or Substitutions:
For Knee Pain: Modify to Box Squats or Hip Thrusts
For Lower Back Back: Modify to Split Squats
Level 1 / Beginner Athletes:
4 Sets x 5 Back Squats at 7 RPE
Primer Before the Conditioning Piece
2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups
20 Double Unders
4 Dual Dumbbell Step-Ups
Wod
“If You Give a Mouse a Pull-Up”
*if you are getting up around 80-100 pull ups by round 4, there is no need to do more
16:00 EMOM
minute 1: -Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups (NOT butterfly today)
minute 2: 50 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Level 2:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Level 1:
16:00 EMOM
minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows
minute 2: 60 Single Unders
minute 3: – Max Single Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 20in
Masters 55+:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Score: Total Reps (Pull-Ups + Step-Ups)
Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance
RPE: 7–8/10
Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping
Secondary Objective: Stay consistent across rounds while managing grip and breathing
Workout Strategy
This EMOM blends strict gymnastics strength with skill and lower-body stamina. In minute 1, the focus is on hitting a challenging unbroken set of strict pull-ups, then immediately transitioning into smooth, efficient kipping reps until the clock turns. Double unders in minute 2 should be treated as a skill under fatigue. Stay relaxed through the shoulders and aim to complete 50 reps in :30-:45 seconds. On the step-ups, hold dumbbells in a secure position (front rack or farmers) and find a steady cadence you can repeat for all four rounds. The rest minute is critical, use it to shake out arms, regulate breathing, and reset grip. Success comes from pacing the strict pull-up effort intelligently while keeping all other stations controlled and repeatable.
Movement Modifications
- Strict + Kipping Pull-Ups: Scale to banded strict pull-ups, ring rows, or jumping pull-ups as needed.
- Double Unders: Sub 75 single unders, 30 double unders or 30 seconds of practice, or lateral hops over a line/plate.
- Dual Dumbbell Step-Ups: Use lighter dumbbells, reduce height, or scale to bodyweight step-ups.
Workout Name:
Borrowing from the classic children’s book “If You Give a Mouse a Cookie,” this workout playfully reflects the domino effect of fitness—one good rep leads to another, and the challenge keeps building. Athletes should approach it with consistency, rhythm, and the willingness to grind through each station without breaking the chain.