2-3 Sets: For Quality
:30-:45 Jump Rope
:30 Down Dog to Up Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Kettlebell Windmills
10 Alternating Single Arm Kettlebell Swings

Strict Press
Every 90 seconds x 8 Sets
3 Strict Press @ 70%+
Coaching Notes, Strategy, and Goals
The focus here is some good consistent volume at 70%+ on the Strict Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.

“All Gas, No Brakes”
For Time
21-18-15-12-9
American Kettlebell Swings
Push-Ups
*50 Double Unders after each round
Kettlebell: (53/35lb, 24/16kg)
Score = Time

Level 2:
For Time
18-15-12-9-6
American Kettlebell Swings
Push-Ups
*35 Double Unders after each round
Kettlebell: (44/26lb, 20/12kg)
Score = Time

Level 1:
For Time
18-15-12-9-6
Russian Kettlebell Swings
Elevated Push-Ups
*75 Single Unders after each round
Kettlebell: (35/18lb, 16/8kg)
Score = Time

Masters 55+:
For Time
18-15-12-9-6
Russian Kettlebell Swings
Elevated Push-Ups
*35 Double Unders after each round
Kettlebell: (44/26lb, 20/12kg)
Score = Time

Stimulus and Objectives:
Goal: Finish between 7:00–11:00
(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)
Time Cap: 12:00
Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and midline fatigue management
RPE: 8/10
Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.
Secondary Objective: Keep transitions tight and minimize rest before double unders.
Workout Strategy:
Start at a sustainable pace in round 21; consider breaking push-ups early (e.g., 11-10 or 8-7-6) to prevent red-lining. American swings should be unbroken early, then move to 2 sets as fatigue builds. Use double unders as a chance to recover your breath—steady rhythm over sprinting.
Movement Modifications:
Kettlebell Swings: Russian Swings or Reduce the Load
Push-Ups: Elevated Push-Ups ideally or Knee Push-Ups if necessary
Double Unders: 75 Single Unders or 30 Lateral Line Hops