Warm-Up
8:00 minutes: For Quality
9/7 Calorie Machine of Choice
8 Bootstrap Squats
:10 second Chin Over Bar Hold
:30/:30 Side Plank

“Dustbringer”
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows
Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Accumulated Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg

Level 2:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 200m Run + 8 Air Squats
Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows
Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg

Level 1:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 150m Run + 8 Air Squats
Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows
Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Primary Objective:
Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:
Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:
A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10
The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

Coaching Tips:

• Pacing: Encourage athletes to find a smooth, repeatable rhythm. They should aim to finish each station with a little time to spare for transition rather than racing the clock.
• Technique: Reinforce proper form, especially on renegade rows (flat back, controlled pull), ring rows (no kip), and farmer’s carry (shoulders back, core braced).
• Scaling: If someone struggles to complete work on time, reduce reps slightly. The goal is consistent effort and movement quality across all 20 sets.

Mindset: Athletes should treat this as a controlled endurance challenge, focusing on steady breathing and maintaining composure through fatigue