General Warm-Up
2 Sets, For Quality
200m Run
10m A Skips
10m B-Skips
2x (10m/10m) Lateral Shuffle
1:00 Row (:30 Easy / :20 Moderate / :10 Hard)
Row Skill Work
2 Sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate
:30sec @ Goal Pace

“Breakage”

4 Sets, Each for Max Distance
6:00 AMRAP
800m Run
Max Meter Row in Remaining Time
Rest 3:00 between sets

Masters 55+:
As prescribed
Max Meter Row in Remaining Time
Rest 3:00 between sets

Level 2:
As prescribed

Level 1:
4 Sets, Each for Max Distance
6:00 AMRAP
600m Run

Goal: 500m+ (M) / 450m+ (F) on the Row Per Set
Total Goal: 2000m (M) / 1800m (F) or more

Score: Total Row Meters Accumulated Across All 4 Sets
RPE: 9/10
Stimulus: Suprathreshold Aerobic Conditioning / Sustainable Effort

Primary Objective: Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.
Secondary Objective: Stay consistent across all 4 intervals and aim to slightly increased meters on each set

Strategy:
“Breakage” is a mental and physical aerobic grind that develops engine durability and closing power under fatigue. The run should be completed in under 4:30 to allow for a full strong finish to each set on the rower. Athletes should treat each interval as if they are tackling this at the upper end of threshold intensity with the focus on strong sustainable paces on both the run and the row.

Encourage runners to aim for an 85–90% effort on the run, settle into the row with urgency, and build through the final 60 seconds. The 3:00 rest will allow for good recovery, but not full reset—teaching pacing under cumulative fatigue.

Movement Adjustments (If Needed)

• Run: Reduce to 600–700m if needed to ensure at least 90 seconds of rowing. Substitute with Bike Erg for 1900/1700m If needed for those with running limitations.
• Row: May substitute with 1:30 Max Effort Echo Bike or Ski Erg if rowing is unavailable or contraindicated.

Programming Note: Originally programmed September 28, 2022. This is a great opportunity to retest or compare scores for athletes who performed the session previously.

Mobility Prep and Activation
1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch

General Movement Prep
2 Sets: For Quality
16 Glute Bridge March
10 Goblet Cossack Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
10 Alternating V-Ups
:15 Hollow Hold
Specific Squat Prep
10 Back Squats with Empty Barbell
3 Back Squats @ 50%
3 Back Squats @ 60%
3 Back Squats @ 70%
Then Put Working Loads on the Barbell

Back Squat
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 Back Squat

Modifications and Adjustments
Box Squats : For Knee Pain
Split Squats : For Back Pain
Barbell Hip Thrusts : For Knee and Back Pain

Primer Before Conditioning
4 Toes to Bar
4 Alternating Lunges
8/6 Calorie Echo Bike
4 Alternating Lunges
4 Toes to Bar
24 Double Unders

“Schism”
12:00 EMOM
minute 1: 10 Toes to Bar + Max Reverse Lunges
minute 2: 15/11 Calorie Echo Bike
minute 3: 12 Reverse Lunges + Max Toes to Bar
minute 4: 50 Double Unders
Reverse Lunge = Bodyweight

Level 2:
12:00 EMOM
minute 1: 8 Toes to Bar + Max Reverse Lunges
minute 2: 12/9 Calorie Echo Bike
minute 3: 10 Reverse Lunges + Max Toes to Bar
minute 4: 35 Double Unders

Level 1:
12:00 EMOM
minute 1: 10 Kipping Knee Raises + Max Reverse Lunges
minute 2: 10/7 Calorie Echo Bike
minute 3: 8 Reverse Lunges + Max Kipping Knee Raises
minute 4: 70 Single Unders

Masters 55+:
12:00 EMOM
minute 1: 8 Alternating Toes to Bar + Max Reverse Lunges
minute 2: 10/7 Calorie Echo Bike
minute 3: 10 Reverse Lunges + Max Toes to Bar
minute 4: 35 Double Unders

Score: Total Combined Reps of Reverse Lunges and Toes to Bar

Goal: 65+ Total Reps

Stimulus: Midline and Leg Stamina
RPE: 8/10

Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.
Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.

Strategy:
“Schism” is a muscular stamina-focused EMOM blending midline fatigue and leg volume with steady aerobic effort. The goal is to push capacity on toes to bar and reverse lunges in alternating formats. On minute 1, complete the 10 toes to bar quickly, then go directly into lunges at a smooth but steady pace. On minute 3, flip the focus—start with lunges and push max reps of toes to bar in the remaining time.
Stay calm and consistent on the bike to manage heart rate before hitting the jump rope. Double unders should be completed unbroken or in no more than 2 sets—tripping up here can eat precious recovery time. Expect the second half of the workout to demand grit, especially under core and quad fatigue.

Movement Adjustments:

Double Unders: Scale to 70 single unders or 35 Double Unders as needed to maintain stimulus.

Toes to Bar: Substitute with hanging knee raises, strict knee tucks, or V-ups for shoulder or grip limitations.

Reverse Lunges: Scale volume to 8–10 reps if needed, or swap for step-ups or air squats for athletes with knee or balance issues.

Bike: Modify calories based on machine availability or swap for 150m run or 15/12 Calorie Row if Echo isn’t available.

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.

Monday’s workout is below but here a preview of the week.
Monday – September 15
Power Clean Progression + Posterior Chain Chipper
Strength: Power Clean Wave Build (3-2-1) from 70% to 85%+
Conditioning: “Enter Sandman” – 500m Row + Power Cleans + Box Jump Overs

Tuesday – September 16
Push Press & Upper Body Muscular Endurance
Strength: 4 Sets of Push Press up to Max Reps @ 80%
Conditioning: “Eye of the Tiger” – AMRAP of Strict Pull-Ups, Push-Ups, KB Swings

Wednesday – September 17
Heavy Squat & Grip + Core Density EMOM
Strength: 4 Sets of Back Squats up to Max Reps @ 80%
Conditioning: “Schism” – 12:00 EMOM alternating TTB, Lunges, Bike, and Doubles

Thursday – September 18
Retest: Row + Run Volume Threshold
Conditioning: “Breakage” – 4×6:00 AMRAPs: 800m Run + Max Row Meters

Friday – September 19
Deadlift Strength + Posterior Chain + Upper Push AMRAP
Strength: Deadlift up to 80% across 4 sets
Conditioning: “Bodies” – Deadlift & Wall Walk Complex Climb

Monday
Body Heat and Mobility
500m Row
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:20 Wrist Circles (each direction)
General Warm-Up
2 Sets: For Quality
6 Tall Muscle Cleans
6 Barbell Good Mornings
6 Quarter Squat Reactive Jumps
6 Box Jumps

Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
2-3 TnG Power Cleans *Focusing on cycling patterns and form
Start with light weight on the barbell and build to starting loads

Strength
Power Cleans
Every 90 sec x 3 Sets
3 TnG Power Cleans @ 70%

Every 90 sec x 3 Sets
2 TnG Power Cleans @ 75-80%

Every 90 seconds x 3 Sets
1 Power Clean @ 85%+

Modifications:
Not Touch and Go Reps on the 3s and 2s
Adjust to Hang Power Cleans
Move to Dumbbell Power Cleans for Front Rack Mobility Concerns

“Enter Sandman”
If you do not want to do jump overs and a step over isnt challenging enough, do single db weighted stepovers
For Time:
500/450m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500/450m Row
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in

Level 2:
For Time:
500m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500m Row
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

Level 1:
For Time:
400/350m Row
15 Hang Power Cleans
30 Box Step Overs
15 Hang Power Cleans
400/350m Row
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Masters 55+:
For Time:
500m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500m Row
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Step-Overs Allowed

Time Domain: 7:00–11:00
Time Cap: 15:00

Score: Time to complete

Stimulus: Posterior Chain / Power Output Chipper
RPE: 9/10

Primary Objective: Complete the entire workout in under 10:00.
Secondary Objective: Finish each set of 15 power cleans in under 1:00.

Strategy:
“Enter Sandman” is a fast and aggressive sprint-style chipper with a heavy emphasis on posterior chain engagement and power output. The row should be completed at around 90% effort—just shy of redline. Transition immediately to the barbell with a plan: touch-and-go sets of 5s or fast singles with short rest will keep you moving without burning out. The box jump overs are where pacing becomes important—stay quick yet controlled. On the second set of power cleans, your grip and lungs will be tested—stick to your original strategy and push to hit some tng reps or quick singles to finish strong on the rower.

Finish the second row with whatever you’ve got left in the tank—this should be a closing sprint.

Movement Adjustments:

Row: Reduce to 400m or substitute with 20/15 Calorie Echo Bike or 400m Run if needed.

Power Cleans: Reduce load to ~60% of 1RM or use dumbbells for athletes with wrist or barbell limitations.

Box Jump Overs: Step-overs or lateral jump-overs for lower-impact scaling or foot/ankle limitations.

Teams of 2
Wod 1
14 Minutes
Run 200 Together
30 Partner wall balls
6/4 Rope climbs or 10 pulls

Wod 2
11 Minutes- split how you want
20 Toes to bar
14 Single DB devil press

Wod 3 (cap of 10 minutes)
50 Clean and jerks 185/125
**at 0:00 Start with 6 synchro burpees over your bar, max reps of clean and jerks in the remainder of the minute
EVERY minute on the minute do your 6 synchro burpees and finish out the minute with c+j until you have accumulate 50 total.