Body Heat & Mobility Flow
*** there are overhead squats in the workout today DON’T SKIP if you struggle with those, we can change them to back squats or front squats

1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10/10 Arm Circles Forward & Backward
10 Air Squats
:15 Dead Hang + :15 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
:30 Double Unders or Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
10 Overhead Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings

Specific Barbell Primer
2 Sets w/ light loads (off the floor)
3 Muscle Snatch
3 Power Snatch

*The focus is the finish and keeping the bar close on the muscle snatch and then transferring into a fast turnover into the Power Snatch

Power Snatch

Every 90 seconds x 10 Sets
Sets 1-5: 2 Power Snatch @ 75%
(Touch & Go)
Sets 6-10: 1 Power Snatch @ 80-90%

% is Based on 1RM Power Snatch
Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the Power Snatch
Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.

Modifications:
Level 1: 3 Hang Power Snatch @ 7 RPE across
Masters 55+: Sets 1-5: 4 Power Snatch as Singles, Sets 6-10 : 2 Power Snatch as Singles (Choice on Loads) 7-8 RPE

WORKOUT
“You’re Gonna Need a Bigger Boat.”

10:00 AMRAP
15 Toes to Bar
50 Double Unders
15 Overhead Squats
Barbell: 75/55lb, 34/25kg

Level 2:
10:00 AMRAP
10 Toes to Bar
30 Double Unders
10 Overhead Squats
Barbell: 75/55lb, 34/25kg

Level 1:
10:00 AMRAP
10 Kipping Knees to Chest
50 Single Unders
10 Overhead Squats

Barbell: 45/35lb, 20/15kg
Masters 55+:
10:00 AMRAP
10 Toes to Bar
30 Double Unders
10 Overhead Squats

Barbell: 65/45lb, 30/20kg

Score: Rounds + Reps
Goal: 4–6 Rounds

Stimulus: High-Skill Interference / Light Barbell Cycling
RPE: 8.5/10

Primary Objective: Maintain quality toe to bar sets and work into fast transitions.
Secondary Objective: Cycle OHS efficiently with controlled breathing and positioning

Workout Strategy:
“You’re Gonna Need a Bigger Boat” blends midline stamina, shoulder endurance, and coordination in a tight 10 minute AMRAP. Athletes should aim for consistent, unbroken or short-set pacing on each movement, with sharp transitions and composure under fatigue.

Toes to bar will fatigue quickly if overdone early. Break into 9-6, 8-7 or 5-5-5 in order to maintain pacing and rhythm throughout.

Double unders should ideally be unbroken, but breaking once (30-20 or 25-25) is fine if it keeps tension down. Focus on breathing here—this is your recovery if used well.

The overhead squats are light, but demand stability and control. Unbroken sets are encouraged for those with solid positioning. This can be done as a squat snatch as the first overhead squat or a power snatch into the Overhead Squats to complete the reps.

Movement Modifications:

• Toes to Bar: Toes-to-target, alt toes to bar, knee raises, V-ups, or strict hanging leg raises as needed.
• Double Unders: 25-40 reps or scale to 75 single unders.
• Overhead Squats: Scale load or modify to front squats or goblet squats if overhead position is limited.

Mobility and Bodyheat
2:00 Cardio Choice
:30/:30 Active Scorpion Stretch
:30 Child’s Pose
:30/:30 Active Pigeon Stretch
General Prep
2 Sets: For Quality
10 Kettlebell Deadlift
10 Scapular Push-Ups
20 Alternating Plank Shoulder Taps
10/10 Single Leg Glute Bridge
:20/:20 Single Leg Glute Bridge Hold
Specific Prep
2 Sets:
3-5 Deadlifts @ light load
3-5 Bench Press @ light load
8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights
6-8 pushups

Then Build to working loads on Deadlift and Bench

“Say Hello to My Little Friend”
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest
Kettlebell @ 53/35lb, 24/16kg
Deadlift and Bench Loading @ 80%+

Level 2:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest
Kettlebell @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+

Level 1:
20:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 10/8 Elevated Push-Ups
Minute 4: Rest
Kettlebell @ 36/26lb, 16/12kg
Deadlift and Bench Loading @ 7 RPE

Masters 55+:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest
Kettlebells @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+

Stimulus and Objectives

Score: Sum Total Load
Goal: Building to 85-88%

Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume
RPE: 8/10

Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM
Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing

Workout Strategy:
“Say Hello to My Little Friend” is a hybrid EMOM, pairing strength lifts with a stamina-focused third minute, followed by built-in rest. The goal is to move well at 80%+ loads while managing fatigue leading into the higher-rep work.

Deadlift and Bench Press both sit at challenging load just sub maximum. We should not be going towards 3 rep maxes today, but just under that. Focus on perfect bracing, explosive intent, and controlled execution—this is not about grinding reps.

Minute 3 is the kicker: Kettlebell swings + push-ups back-to-back are a test of aerobic stamina and shoulder recovery. Swings should be unbroken, push-ups ideally in 1–2 sets. Don’t redline here, it will carry over into the lifting minutes if you push too hard.

Minute 4 rest is your opportunity to regulate heart rate, recover for the next barbell efforts and adjust loads. Focus on breathing and setup efficiency going into each barbell minute.

Movement Modifications:

• Deadlift / Bench Press: Reduce loading to ~65–75% and adjust volume to 3-5 reps to maintain more quality reps at lighter loads. Bench can be modified to floor press or dumbbell press if needed and Deadlifts could adjust to hex bar deadlifts, sumo deadlifts, or block deadlifts
• Kettlebell Swings: Scale load, or modify to Russian swings for overhead limitations.
• Push-Ups: Reduce reps to 10 or modify to incline push-ups to preserve tempo.

2 Sets: For Quality
200m Run
10 Deep Lunge Mountain Climbers
250/200m Row
8/8 Pendulum Lunges
:30 Wall Sit

Then
3 Burpees to Target
6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.

“Run, Forrest, Run”
3 Rounds for Time
800m Run
25 Burpees to Target*
500/450m Row
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 35/25lb, 15/12kg
Burpees to Target: Just out of Reach

Level 2:
3 Rounds for Time
800m Run
20 Burpees to Target
500/450m Row
25/25ft (7.5/7.5m) Single Dumbbell Suitcase Walking Lunges
Dumbbell: 50/35lb, 22.5/15kg

Level 1:
3 Rounds for Time
600m Run
20 Burpees
400/350m Row
50ft (15m) Walking Lunges

Masters 55+:
3 Rounds for Time
800m Run
20 Burpees to Target
500/450m Row
25/25ft (7.5/7.5m) Single Dumbbell Suitcase Walking Lunges
Dumbbell: 35/25lb, 15/12kg

Score: Time
Time Cap: 40:00
Goal: 25:00–35:00
Stimulus: Aerobic Grind with Full-Body Stamina & Volume
RPE: 8/10
Primary Objective: Sustain consistent pacing across all 3 rounds without blowing up early
Secondary Objective: Maintain posture and position during front rack walking lunges under fatigue
Workout Strategy:
“Run Forrest Run” is a long, gritty conditioning piece designed to test aerobic endurance, full-body stamina, and mental grit. The structure of the rounds is simple, but the volume will expose athletes who go out too hot.
The 800m run should be managed at a steady aerobic pace, something you could sustain for all three rounds with minor drop-off (think 75-80% effort).
Burpees to Target will spike the heart rate. Use a consistent cadence and stay smooth on the jump to target … don’t rush the early reps. Breathe and keep moving, even if at a bit slower pace.
The row that follows is all about posture and consistent pulls. Hold a pace you can immediately move into from the burpees. Don’t sit and recover for too long.
Finally, Dual DB walking lunges in the front rack position are going to test posture, midline, and composure. Break into 25ft (7.5m) segments if needed. Keep the bells high and elbows slightly in, avoiding a collapsed chest or soft back leg.
Movement Modifications:

Walking Lunges: Reduce distance or sub with 30 alternating DB Reverse Lunges if space-limited.

Run: Reduce to 600m or sub 2k/1.8k Bike Erg or 800/750m Ski.

Burpees to Target: Sub to standard burpees or reduce volume to 20 reps.

Row: Reduce to 400/350m or sub 1:45–2:00 effort on Echo/Ski.

General Prep:
2 Sets:
:45-:60 Bike
6 Inchworm to Hollow
10 Down Dog Alternating Toe Touches
6 Pike Push-Ups
10 Alternating V-Ups
:10 Hollow Hold
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
Specific Prep and Barbell Primer
2 Sets
5 Behind the Neck Press in Split
3 split jerks with pause in catch

Add Loads

3 Sets Building to 75%
2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk
Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%
On the final rep of sets 1-5 pause for 2 sec in the catch
% is Based on 1RM Split Jerk

“Why So Serious?”
12:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 16 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Level 2:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat
Minute 2: 12 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Level 1:
12:00 minute EMOM
Minute 1: 5-7 Box Pike Handstand Push-Ups
Minute 2: 16 Alternating V-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Masters 55+:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat
Minute 2: 16 V-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest

Stimulus and Objectives:

Score: Total Calories on Echo Bike
Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort
RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups
Secondary Objective: Maximize sustainable output on the bike after gymnastics demand

Workout Strategy:
“Why So Serious?” is a test of gymnastics integrity and recovery under fatigue, with an opportunity to cash out on the bike for score. The EMOM structure builds in muscular fatigue before each sprint, requiring athletes to manage tension and output.

The strict wall-facing HSPU will challenge shoulder stamina and midline control. These should be completed in 1–2 sets (5-3 or 4-4) … form is the priority here. We like the Wall Facing Handstand Push-Ups because it develops better body alignment and strict pressing strength capacity.

GHD Sit-Ups follow up with explosive hip extension and flexion, which will challenge midline integrity towards the end of the workout. Maintain rhythm and tension without overextending or compromising breathing.

The Echo Bike should be a hard, focused effort, not an all-out sprint, while staying aggressive enough to maximize calories without crashing. Build into the pace in the first 10 seconds, hold for 30, and push in the final 5–10 seconds.

Movement Modifications:

Echo Bike: Sub with any machine if needed to accommodate class size and/or equipment limitations.

Wall-Facing Strict HSPU: Reduce to 6 reps, or modify to pike HSPU, box pike HSPU, or seated DB Z-Press (8–10 reps).

GHD Sit-Ups: Scale to 12 reps or modify to weighted Abmat Sit-Ups or V-Ups.

Mondays workout is below. here is the week in review
Strength & Weightlifting
Focus: Wave Progressions + Technique Reinforcement
Athletes build from moderate-volume touch-and-go work to heavy singles in squat clean, split jerk, and power snatch.
Monday: Squat Clean
Tuesday: Split Jerk
Friday: Power Snatch

Gymnastics
Focus: Strict Pulling + Handstand Proficiency
A steady mix of strict pull-ups, wall-facing HSPUs, shoulder taps, and midline conditioning. Reinforce scapular engagement and bracing through all inversion work along with pull-up and toe to bar volume pieces. Prioritize quality over volume in accessories.
Monday: Pull-Up Volume
Tuesday: Wall-Facing HSPU, Ring Face Pulls
Friday: Toes to Bar Volume with Interference

Metabolic Conditioning
Focus: Mixed Modal Pacing + Aerobic Stamina
Classic couplets, EMOMs, and AMRAPs train both repeatable power output and sustained pacing.
Monday: Squat & Pull combo
Wednesday: Long aerobic grind w/ transitions
Friday: Gymnastics + barbell stamina

Mobility and Bodyheat

2:00 Cardio Choice

10/10 sec Hand to Hang Wrist Rotations
:15/:15 sec Overhead Lat and Tricep Stretch
:30 sec 90/90 Hip Switch Rotations
General Prep
2 Sets:
6 Tall Muscle Cleans
10/10 Behind the Neck Elbow Punch Throughs
8 Quarter Squat Reactive Jumps
8 Barbell Good Mornings
6 Front Squats
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep and Barbell Primer
2 Sets w/empty barbell
3 Hang Muscle Cleans
3 Tall Squat Cleans
3 Hang squat clean
ADD LOADS
3 Slow Pull Squat Clean
3 squat cleans

Get to Working Loads

Squat Clean- strength
Every 90 seconds x 10 Sets
Sets 1-5: 2 Squat Cleans @ 75%
(Touch & Go)
Sets 6-10: 1 Squat Clean @ 80-90%
% is Based on 1RM Squat Clean

“Wax On, Wax Off”
******If you haven’t done high volume pull ups in awhile today IS NOT the day try RX
For Time:
20-15-10-15-10-5
Front Squat
Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 2:
For Time:
16-12-8-12-8-4
Front Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
16-12-8-12-8-4
Front Squat
Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg

Masters 55+
For Time:
16-12-8-12-8-4
Front Squat
Pull-Ups

Barbell: 75/55lb, 34/25kg

Stimulus and Objectives:
Score: Time
Time Cap: 14:00
Goal: 7:00 – 11:00
Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue
RPE: 8/10
Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently
Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.
Workout Strategy:
“Wax On, Wax Off” is a classic push-pull combo with substantial volume that requires breathing, composure, and postural control. The first set of 20 will set the tone. Look to break up strategically to allow for even pacing across the workout.
Front squats should be cycled as unbroken smooth reps or at most 2 sets for each set. Keep elbows high, heels grounded, and breathe through the top.
Pull-ups are where grip and arms can fade. Plan early breaks (e.g., 10-10, 8-7, 6-4) and stay quick on transitions. Don’t fall into the trap of going out hot on the round of 20 and struggling through the back half.
The descending-ascending rep scheme brings the mental game into play during the second round of 15s, so pace this round like your opener.
Movement Modifications:

Pull-Ups: First consider reducing volume to 16-12-8-12-8-4 reps per round or modify to banded pull-ups, jumping pull-ups. Lastly we can move to ring rows to keep the stimulus and have athletes stay moving.

Front Squats: First reduce loading to keep within the intended rep range per set. If needed, move to Back Squats or use DB Front Squats or Goblet Squats.