Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch

General Warm-Up
2 Sets: For Quality
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
20 Bear Plank Shoulder Taps
10 Alternating Down Dog Toe Touches
10 Alternating Single Arm Kettlebell Swings

Barbell Primer:
10 Empty Barbell Push Press
5 Push Press @ 50%
3 Push Press @ 60%
3 Push Press @ 70%
Get Working Loads on the Bar

Strength
Push Press
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80

% of 1RM Push Press

Goal of 5+ Reps on the 80%

Modifications / Adjustments:
Strict Press
Dumbbell Push Press
Landmine Press

Level 1: Adjust to 4 Sets x 5 Reps @ 7 RPE (Moderate Loads Across) Working on Bar Path and Form

Workout
“Eye of the Tiger”

15:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 American Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Level 2:
15:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 American Kettlebell Swings
Kettlebell: 44/26lb, 20/12kg

Level 1:
15:00 AMRAP
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Russian Kettlebell Swings
Kettlebell: 35/18lb, 16/8kg

Masters 55+:
15:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Russian Kettlebell Swings
Kettlebell: 44/26lb, 20/12kg

Goal: 8–11 Rounds
Score: Rounds + Reps

Stimulus: Muscular Endurance / Upper Body Density
RPE: 8.5/10

Primary Objective: Complete all movements unbroken throughout the workout.
Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.

Strategy:
“Eye of the Tiger” is a bodyweight and kettlebell stamina test, challenging athletes to hold quality movement under compounding fatigue. The strict pull-ups are the primary limiter and we are looking to go unbroken, however if needed we can scale to 3-2. Push-ups should be performed at a controlled tempo to avoid redlining early; break into quick 6-4 or 5-3-2 if necessary to preserve rhythm. Kettlebell swings should be completed unbroken—stay tight in the midline and aggressive with hip extension to keep overhead positions safe and efficient. Target a steady round pace and avoid spiking the heart rate too early; smooth is fast here.

Movement Adjustments:

Kettlebell Swings: Swap for Russian swings, lighter kettlebell weight, or shoulder-height single-arm swings if overhead position is restricted or loading is excessive.

Strict Pull-Ups: Modify to banded strict pull-ups, jumping pull-ups with controlled eccentric , or ring rows for athletes developing pulling strength.

Push-Ups: Scale volume to 8 or perform elevated push-ups on a box or bar if shoulder or midline fatigue becomes a limiting factor.