General Warm-Up:
2 Sets: For Quality
1:00 Echo Bike
10 Bootstrap Squats
:30 Jump Rope
1 Wall Walk + :15 Nose to Wall Handstand Hold
Primer
Perform @ Working Pace
1-2 Sets
10/7 Calorie Echo Bike
8 Wall Balls
20 Double Unders
2 Wall Walks

“Mutt Cutts”
Every 3:00 x 10 Sets
12/9 Echo Bike
15 Wall Balls
30 Double Unders
3 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
Every 3:00 x 10 Sets
12/9 Echo Bike
12 Wall Balls
24 Double Unders
2 Wall Walks
Wall Ball: 20/14lb, 9/6kg

Level 1:
Every 3:00 x 10 Sets
9/7 Echo Bike
12 Wall Balls
45 Single Unders
2 Wall Walks to 20in
Wall Ball: 14/10lb, 6/4kg

Masters 55+:
Every 3:00 x 10 Sets
9/7 Echo Bike
15 Wall Balls
30 Double Unders
3 Wall Walks to 20in

Wall Ball: 14/10lb, 6/4kg

Goal: Maintain 2:00–2:30 per round across all 10 sets
Stimulus: Muscular Endurance / Stamina Repeatability
RPE: 8–8.5/10

Primary Objective: Sustain round times under 2:30 while holding movement quality
Secondary Objective: Keep wall balls unbroken and wall walks steady throughout

Workout Strategy:
“Mutt Cutts” is a stamina-focused, repeatable interval designed to challenge your ability to maintain intensity across 10 rounds. Every 3:00 you’ll cycle through a quad-burning combination of bike, wall balls, double unders, and wall walks—each pushing heart rate and muscular fatigue.

The Echo Bike should be completed in ~:30–:40. Don’t redline early, stay just under redline.

Wall Balls are meant to be unbroken if possible, with the focus on smooth breathing, high elbows and staying efficient under fatigue.

Double Unders should take ~:20 or so. Calm breathing and relaxed shoulders are key here to stay composed for the wall walks. If needed, scaling to 50 single unders would be the ideal mod to keep the stimulus and time domain.

Wall Walks will feel the most fatiguing as rounds accumulate. Aim for steady pacing and deliberate positioning. Avoid rushing transitions as these will make or break your later sets.

Movement Modifications:
Echo Bike: Reduce the volume or substitute Row/Ski (13/10 cal), or 150m Run
Wall Balls: Reduce the volume first and then secondarily modify to light loads on the Wall Balls.
Double Unders: 50 Single Unders or 15 Lateral Hops or Penguin Taps
Wall Walks: Scale the rep number first and then secondarily let’s move to a reduced range of motion of 20-30in from the wall.