Mobility Prep and Activation
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)
6/6 Single-Arm Overhead Lunges
6 Box Jumps

Specific Turkish Get-Up Prep and Build
Bodyweight Turkish Get-Up (1 per side) focusing on smooth transitions
Light DB or KB: 1 per side, pausing at each position

Get to Working Load

Strength – turkish get ups
Every 90 seconds x 6 Sets
1/1 Turkish Get-Up

Score = Average Load Across

Primary Objective: Perfect form and hitting all positions without rushing
Secondary Objective: Maximum Total Average Load

Stimulus: Unilateral Full Body Strength

Movement Modifications:
-Single Arm Kettlebell Overhead Tall Kneeling to Standing
Turkish Sit-Ups
Single Arm Kettlebell Front Rack Tall Kneeling to Standing

“Forest Sprint”
For Time
20-16-12-8-4-2
Alternating Dumbbell Snatch
Box Jump Overs
Dumbbell: 50/35lb, 22.5/15lb
Box Height: 24/20in

Level 2:
DB 35/25lb, 15/12kg
Box Height 24/20in
Level 1:
DB 25/15lb
Box Step-Overs 24/20in
Masters 55+:
DB 30/20lb, 14/9kg
Box Height 24/20in (Step-Overs Allowed)

Score: Time
Goal: 7:00-11:00
Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.
RPE: 9/10

Primary Objective: Unbroken snatches, fast and steady box jump overs
Secondary Objective: Minimize transition time between movements.

Workout Strategy:
Cycle snatches with steady rhythm, switching hands midair. On box jump overs, step-down or rebound based on skill; keep moving without long pauses. Push hard as reps descend.

Movement Modifications:

Box Jump Overs: Lower box height to maintain fast turnover or sub step-overs for those with knee issues or problems with dynamic jumping. For limited space or equipment, perform lateral plate step-overs or line hops to maintain agility and cadence.

Alternating Dumbbell Snatch: Adjust the load to maintain unbroken or near-unbroken sets. For reduced range of motion, perform hang dumbbell snatch.

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)
6 Inchworm Push-Ups
8/8 Dual Dumbbell Deadlifts (light)
10 Hollow Rocks
Specific Deadlift Prep and Build
Empty Barbell: 5 RDL + 5 Deadlifts (Mid-Shin)

Build to 55–60% Deadlift load for workout in 2–3 sets (focus on bracing and tension)

2 Broad Jumps for distance after each build set to integrate hip extension

Conditioning Primer (1 Round @ 50–60% Effort)
8 Toes to Bar (or scaled option)
6 Renegade Rows (light DB)
6/5 Cal Echo Bike Sprint

10:00 EMOM
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance

Deadlifts: 55-60% of 1RM Deadlift

Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance

Stimulus: Heavy posterior chain work paired with explosive lower-body power development. The deadlifts reinforce strength and position, while the broad jumps train hip extension and force production.
RPE: 6–7/10

Primary Objective: Execute all deadlift sets with pristine form at 55–60% 1RM.
Secondary Objective: Maximize broad jump distance without sacrificing landing mechanics.

Workout Strategy:
Deadlifts – maintain consistent setup, brace, and drive through heels; keep reps unbroken each minute. Broad jumps – powerful hip drive, land softly, and fully reset before each jump to ensure quality over quantity.

Movement Modifications:
Level 2: As prescribed
Level 1: KB or DB Deadlifts; Squat Jumps for Broad Jumps
Masters 55+: Adjust deadlift load to sustainable form; reduce jump count or distance focus
Hotel / Travel: Single-leg RDLs; 3 max standing broad jumps or tuck jumps

Can Adjust to Hex Bar, Sumo, or Block Deadlifts as modifications for the Day

“Canyon Climb”
Every 5:00 x 3 Sets
20 Toes to Bar
16 Renegade Rows
12/9 Echo Bike Sprint
Dumbbells: 50/35lb, 22.5/15kg
Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout

Level 2:
15 TTB;
16 Renegade Rows (35/25lb, 15/12kg)
10/7 Cal Bike

Level 1:
Hanging Knee Raises or V-Ups;
16 Renegade Rows (25/15lb, 12/7kg)
8/6 Cal Bike

Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio

Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.
RPE: 9/10

Primary Objective: Keep each interval under 3:00 with no significant drop-off.
Secondary Objective: Unbroken sets on toes-to-bar and renegade rows.

Workout Strategy:
TTB – keep kip tight and rhythm smooth; avoid early grip fatigue. Renegade rows – brace midline, control the pull, avoid torso rotation. Bike – launch into a sprint pace immediately and sustain until cals are done. Use the rest to walk, breathe deeply, and prepare for the next set.

Movement Modifications:
Toes to Bar: Alternating Toes to Bar, Toes to Target, Knees to Armpits / Chest, Kipping Knee Raises, Hanging Strict Knee Raises, V-Ups
Renegade Row: Reduce the reps or loads. Alternatively move to plank shoulder taps.
Echo Bike Sprint: First adjust the calories then move to another machine sprint that can be completed in around the 30 sec mark.

Mobility + Activation
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch

General Movement Prep
2 Sets: For Quality
10 Air Squats
8 Push-Ups
6 Bradford Press with Lockout + 4 Push Press
6 Kipping Swings or Ring Rows
:15 Dead Hang
Primer (1-2 Round @ 50–60% Effort)
200m Run
8 Wall Balls
6 Pull-Ups or Ring Rows
4 Push Press @ Working Loads
4 Bar Facing Burpees

“Mountain Traverse”

For Time:
1000m Run
20 Bar Facing Burpees
80 Wall Balls
20 Bar Facing Burpees
****30 to 60 Pull-Ups or jumping pull ups. Pick the right amount for you, dont overdue the pullup. if you are going strict do between 25-40
20 Bar Facing Burpees
40 Push Press
20 Bar Facing Burpees
1000m Run
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Barbell: 115/75lb, 52/35lb

Level 2:
800m Run / Wall Balls 20/14lb, 9/6kg / Jumping Pull-Ups / Push Press 95/65lb, 43/30kg
Level 1:
600m Run / Wall Balls 14/10lb, 6/4kg / Ring Rows / Push Press 65/45lb, 30/20kg
Masters 55+
800m Run / Wall Balls 14/10lb, 9/6kg / Banded Pull-Ups / Push Press 95/65lb, 43/30kg

Score: Time
Goal: 24:00-30:00
Time Cap: 32:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina
RPE: 8/10

Primary Objective: Maintain consistent pacing across all movements and runs.
Secondary Objective: Manage grip and shoulder fatigue to keep wall balls, pull-ups, and push presses sustainable.

Workout Strategy:
Run the opening 1000m at ~80–85% pace. Wall balls in 2–3 sets to control HR. Burpees should be at a constant pace, not sprint. Pull-ups broken into small, repeatable sets to avoid fatigue early on. Push presses in more moderate sets, focusing on a strong leg drive. Build pace gradually on the final run and empty the tank in the last 200m.

Movement Modifications:

Push Press: Adjust the load to ensure that sets of 10+ can be maintained. Sub dumbbell push press for athletes with shoulder mobility limitations or to accommodate equipment availability.

Run: Adjust distance to 800m or perform 1000m Row/Ski to maintain time domain. For equivalent on Bike Sub a 2200/2000m Bike Erg

Bar-Facing Burpees: Reduce to 15 reps per set or adjust to burpee step-overs. For class management we can sub lateral burpees over the bar if necessary.

Wall Balls: Lower ball weight or target height. If needed move to Air Squats for those with shoulder issues pressing overhead.

Pull-Ups: Reduce volume or scale to jumping pull-ups, banded pull-ups, or ring rows to maintain pulling volume and movement quality.

Mondays workout is below but here is a week preview
Monday – August 25
Power Clean Complex + “River Rapids”
Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dips

Tuesday – August 26
Chipper Focus – “Mountain Traverse”
Stimulus: Long aerobic test / Full-body chipper
Focus: Mixed modality endurance with running, burpees, wall balls, pull-ups, and push press in high volume and structured order

Wednesday – August 27
EMOM Strength + “Canyon Climb” Intervals
Stimulus: Posterior strength / Gymnastics under fatigue
Focus: Alternating deadlifts and jumps in an EMOM, followed by 3×5:00 intervals of TTB, renegade rows, and machine output

Thursday – August 28
Turkish Get-Up + “Forest Sprint”
Stimulus: Shoulder stability / Power endurance
Focus: Reinforce full-body control with heavy Turkish get-ups, then shift into a DB snatch + box jump over chipper descending in reps

Friday – August 29
Front Squat Progression + “Summit Strength”
Stimulus: Lower-body drive / EMOM-based upper and midline fatigue
Focus: Four ascending sets of front squat into a 4-station EMOM including bench press, lunges, and GHDs

MONDAY

Mobility, Body Heat, and Activation
25/20 Calorie Row @ Easy Pace
:30 Alternating Overhead Tricep / Lat Stretch
:30 Child’s Pose
:20 Extended Plank Reverse Bridge
8/8 Quadruped Thoracic Rotations
Specific Prep
2 Sets: For Quality
12/9 Calorie Row
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups

2 Sets w/ Empty Barbell
6 Clean Deadlifts
6 Tall Muscle Cleans
3 Position Power Clean
Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
Power Clean

Start with light weight on the barbell and build to starting loads

Strength
Power Clean
Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%

Primary Objective: Maintain Quality Form, Speed through the middle, and a quality catch in the front rack position
Secondary Objective: Keep the reps touch on and go for the Clean Pulls + Power Clean

Stimulus: Developing better power, speed, and a quick turnover into the front rack position.
Movement Modifications:
5 Dual Dumbbell Power Cleans (Front Rack Mobility Mod)
2 Clean Grip Segmented Deadlift + 2 Hang Power Cleans (Beginner Athlete Mod)

“River Rapids”
For Time:
3 Rounds
25/20 Calorie Row
20 American Kettlebell Swings
15/10 Ring Dips
Kettlebell: 53/35lb, 24/16kg

Level 2:
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
10/7 Ring Dip

Level 1:
15/12 Cal Row
Russian Kettlebell Swing 35/18lb (16/8kg)
Box or Bench Dips

Masters 55+
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
15/10 Ring Push-Up

Time Domain: 9:00–13:00
Time Cap: 15:00

Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.
RPE: 8/10

Primary Objective: Maintain unbroken KB swings and keep ring dip sets consistent from start to finish.
Secondary Objective: Row at a repeatable split pace each round without excessive fade.

Workout Strategy:
Approach “River Rapids” with the intent to keep each round within a similar time window, aiming for minimal drop-off in pace. On the row, push a strong but repeatable effort—roughly 85%—letting the legs do the majority of the work to preserve the arms and shoulders for the later movements. Transition quickly into the kettlebell swings, focusing on a full and explosive hip drive to keep the arms relaxed and avoid early grip fatigue. Aim to stay unbroken on swings if possible. The ring dips will be the limiting factor for many—break early into manageable sets (e.g., 2–3 quick sets) to maintain lockout quality and avoid excessive rest. Breathe through transitions and keep movements smooth to prevent spiking heart rate too early.

Movement Modifications

• Row: Reduce calories to maintain the intended time domain (should take ~1:00–1:20 per round). Substitute Ski Erg or 200m run if needed.
• Kettlebell Swing: Use a lighter kettlebell or switch to Russian swings if shoulder mobility or if lower back issues are a concern. For travel or equipment limitations, perform dual dumbbell swings.
• Ring Dip: Scale to band assisted ring dips, box/bench dips, or ring push-ups. For strict strength focus, consider parallettes or deficit push-ups as substitutes.

Wod 1
12 Minute cap
20-30-40-50
Cal row
Wall Balls
*15 sandbag squats between rounds



Wod 2
12 Minutes
20 Synchro DB snatches
16 Toes to bar
20 Synchro db snataches
16 Bar muscle ups



Wod 3
6 Minutes
1 partner establishes a 3 rep max touch and go clean
1 partner establishes a 1 rep max clean
*one partner works at a time, same sex teams use 1 bar. mixed teams use two bars but only one works at a time.