8am
40 Minutes
Teams of 3
3 200m runs (each person run ones)
50 cal ski
50 cal row
***between each station complete 30 cals on the bike
9am
Warm-Up:
10 minutes For Quality
1:00 Cardio Choice
20 Lateral Line Hops
10 Alternating Reverse Lunges
5 Inchworm Push-Ups
10 Alternating Scorpions
Conditioning
5 Sets
90 second AMRAP
12 American Kettlebell Swings
12 Line Facing Burpees
-Max Calorie ski
3:00 Rest b/t AMRAPs
Load: 53/35lb, 24/16kg
Body Heat & Mobility Flow
400m Run
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
Then load to starting weights on the barbell
Snatch
Every 2:00 x 8 Sets
1 Snatch
Building from ~60-65% to a 1RM for the day
Coaching Notes, Strategy, and Goals
Can be Squat or Power, but suggestion is a Squat Snatch
Goal is to hit 102-105% of 1RM Snatch for the day to establish a new 1RM
Focus: Stay over the bar and be patient. It doesn’t have to feel light off the floor in order to hit a new 1RM. You just have to be fast at the hips.
Modifications
Level 1 : Perform 3 Power Snatches + 1 Overhead Squat working to develop form and control.
“Helena”
3 Rounds for Time
400m Run
12 Bar Muscle-Ups
21 Alternating Dumbbell Snatches
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
3 Rounds for Time
400m Run
12 Chest to Bar Pull-Ups
21 Dumbbell Snatches
Dumbbell 35/25lb, 15/12kg
Level 1:
400m Run
12 Jumping Pull-Ups
21 Dumbbell Snatches
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
3 Rounds for Time
400m Run
12 Pull-Ups
21 Dumbbell Snatches
Dumbbell: 30/20lb, 14/9kg
Stimulus and Objectives:
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: High-Skill Conditioning / Grip + Pulling Stamina
RPE: 8.5/10
Primary Objective: Complete each round in under 4:00 while maintaining bar muscle-up consistency
Secondary Objective: Use snatches as the reset—stay unbroken or quick controlled sets
Workout Strategy:
“Helena” blends classic triplet conditioning with a demanding gymnastics centerpiece. The run should be pushed to around 1:45–2:00 to buy time for the upper body. Athletes with strong gymnastics should push the pace on the run to gain separation, while others may use it to stay in control.
Bar Muscle-Ups are the separator today. Advanced athletes should aim for unbroken or 2 quick sets. For those progressing toward volume, breaking early into manageable sets (e.g. 6-3-3 or 4-4-4) is key to avoid burnout.
Dumbbell Snatches are the recovery zone—alternate arms every rep and breathe. Athletes should aim to go unbroken here and recompose before the next run. Transitions will matter—move with urgency but don’t sprint out of control.
This workout will challenge grip and pulling stamina. Athletes should know where their volume limits lie and scale accordingly to ensure smooth movement throughout all 3 rounds.
Movement Modifications:
Run: Scale the volume or move to a 900/800m Bike Erg or 30/22 Calorie Echo Bike
Bar Muscle-Ups: Chest-to-Bar Pull-Ups (Level 2), Jumping Pull-Ups (Level 1) or variations of the Bar Muscle-Up for Banded Bar Muscle-Ups, Box Bar Muscle-Ups or Burpee Pull-Ups
Dumbbell Snatch: Reduce Load or Sub to Kettlebell Snatch or Kettlebell Swing if needed.
General Warm-Up:
2 Sets: For Quality
1:00 Echo Bike
10 Bootstrap Squats
:30 Jump Rope
1 Wall Walk + :15 Nose to Wall Handstand Hold
Primer
Perform @ Working Pace
1-2 Sets
10/7 Calorie Echo Bike
8 Wall Balls
20 Double Unders
2 Wall Walks
“Mutt Cutts”
Every 3:00 x 10 Sets
12/9 Echo Bike
15 Wall Balls
30 Double Unders
3 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 2:
Every 3:00 x 10 Sets
12/9 Echo Bike
12 Wall Balls
24 Double Unders
2 Wall Walks
Wall Ball: 20/14lb, 9/6kg
Level 1:
Every 3:00 x 10 Sets
9/7 Echo Bike
12 Wall Balls
45 Single Unders
2 Wall Walks to 20in
Wall Ball: 14/10lb, 6/4kg
Masters 55+:
Every 3:00 x 10 Sets
9/7 Echo Bike
15 Wall Balls
30 Double Unders
3 Wall Walks to 20in
Wall Ball: 14/10lb, 6/4kg
Goal: Maintain 2:00–2:30 per round across all 10 sets
Stimulus: Muscular Endurance / Stamina Repeatability
RPE: 8–8.5/10
Primary Objective: Sustain round times under 2:30 while holding movement quality
Secondary Objective: Keep wall balls unbroken and wall walks steady throughout
Workout Strategy:
“Mutt Cutts” is a stamina-focused, repeatable interval designed to challenge your ability to maintain intensity across 10 rounds. Every 3:00 you’ll cycle through a quad-burning combination of bike, wall balls, double unders, and wall walks—each pushing heart rate and muscular fatigue.
The Echo Bike should be completed in ~:30–:40. Don’t redline early, stay just under redline.
Wall Balls are meant to be unbroken if possible, with the focus on smooth breathing, high elbows and staying efficient under fatigue.
Double Unders should take ~:20 or so. Calm breathing and relaxed shoulders are key here to stay composed for the wall walks. If needed, scaling to 50 single unders would be the ideal mod to keep the stimulus and time domain.
Wall Walks will feel the most fatiguing as rounds accumulate. Aim for steady pacing and deliberate positioning. Avoid rushing transitions as these will make or break your later sets.
Movement Modifications:
Echo Bike: Reduce the volume or substitute Row/Ski (13/10 cal), or 150m Run
Wall Balls: Reduce the volume first and then secondarily modify to light loads on the Wall Balls.
Double Unders: 50 Single Unders or 15 Lateral Hops or Penguin Taps
Wall Walks: Scale the rep number first and then secondarily let’s move to a reduced range of motion of 20-30in from the wall.
General Prep
3 Sets: For Quality
12 Alternating Box Steps
8/8 Single Leg Barbell Romanian Deadlift
10 Barbell Sumo Stance Good Morning
12 Alternating V-Ups
10 Banded Overhead Press
Specific Prep
3-4 Sets
2-4 Sumo Deadlifts
3-5 Strict Press
4-6 Alternating Dumbbell Step-Ups
4-6 GHd Sit-Ups or modification
Building towards working weights and movement patterns
**** you can sub out the sumo deadlift for regular deadlift
*** its 4 sets for quality. no need to rush
“He Must Work Out”
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 GHD Sit-Ups
Sumo Deadlift: 315/205lb, 143/93kg
Strict Press: 95/65lb, 43/30kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
Level 2:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
12 GHD Sit-Ups
Sumo Deadlift: 225/155lb, 102/70kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in
Level 1:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Alternating Box Step-Ups
16 Abmat Sit-Ups
Sumo Deadlift: 70% of 1RM Deadlift
Strict Press: 45/35lb, 20/15kg
Box Height 24/20in
Masters 55+:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 V-Ups
Sumo Deadlift: 185/125lb, 84/57kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 30/20lb, 14/9kg, 20in
*This will be set-up as stations and ideally working through with groups of 3-5. This would mean that we would ideally share barbells and just roll through for quality to complete each set within the 4:00 as a quality set working on tension and form throughout. For the strict press we can take this from the floor or the rig, but the rig could be a good option today to allow for better class management and spacing.
Goal: Complete all 5 sets with controlled pacing and focus on movement integrity
Time Domain: ~3:00–3:30 per round
Stimulus: Strength-Endurance / Midline Integrity & Movement Control
RPE: 6.5–7.5/10
Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading…. not time.
Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.
Workout Strategy:
“He Must Work Out” is built as a controlled, rotating strength and stamina piece—focusing on quality movement, positional discipline, and pacing through four diverse stations. Each 4-minute window allows athletes enough time to complete the set without rushing, emphasizing deliberate effort over speed.
The Sumo Deadlift should be performed with a powerful but controlled tempo, resetting each rep rather than bouncing. Use this as your heavy hinge pattern today.
Strict Press will challenge shoulder stamina, especially in combination with the dumbbell step-ups. Athletes should choose a load that allows for clean strict reps without compensating through the midline.
Step-Ups are performed with dumbbells held in each hand at your side. Keep the chest upright and drive through the full foot. Alternate legs and control the descent.
GHD Sit-Ups cap off the round with midline fatigue. Athletes should maintain full range while controlling speed to avoid hip fatigue carryover into the next round.
Movement Modifications:
Sumo Deadlift: Reduce loading, move to a hex bar deadlift or adjust to deadlifts off blocks if necessary. Alternatively a dual kb sumo deadlift would be a great modification today.
Strict Press: Reduce the loads or move to dual dumbbell strict press. Alternatively we could adjust to a landmine press if necessary.
Dumbbell Step-Ups: Lower box height to 16–18in, Use bodyweight or goblet style as needed.
GHD Sit-Ups: Reduce volume to 12 reps or sub with Weighted Abmat Sit-Ups, V-Ups, or traditional abmat sit-ups
General Prep
2-3 Sets: For Quality
300/250m Row
10 Kettlebell Deadlifts
10 Deep Lunge Mountain Climber
8 Scapular Pull-Ups
8 Ring Rows
Strength Test
0:00 – 2:00
The focus here is to choose an option for the Strict Pull-Ups that allows for 4+ reps to get a true good test to go off of. This would mean adjusting to band tension or a toenail spot to match the stimulus for athletes that will be doing less than 4 reps for the test.
Modifications:
Band Strict Pull-Ups
Toenail Spot Strict Pull-Ups
Workout
“Samsonite… I Was Way Off!”
Every 10:00 x 2 Sets
300/250m Row
10 Burpees
20 American Kettlebell Swings
10 Burpees
20 American Kettlebell Swings
10 Burpees
300/250m Row
Kettlebell: 53/35lb, 24/16kg
Level 2:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 American Kettlebell Swings
8 Burpees
16 American Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 53/35lb, 24/16kg
Level 1:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 44/26lb, 20/12kg
Stimulus and Objectives:
Goal: 5:00 – 6:30 / per set
Score = Average Time / Set
Stimulus: Lactate Endurance
RPE: 9.5/10
Primary Objective: Consistent pacing across both sets
Secondary Objective: Finish with the second row on each set at a faster pace than the opening row.
Workout Strategy:
This workout challenges repeatability under fatigue and aerobic capacity. Each set opens and closes with a 300/250m row, with a burpee–kettlebell gauntlet sandwiched in between. The middle work, consisting of 30 burpees and 40 kettlebell swings will create serious muscular and aerobic fatigue, so making sure that you hit a pace just below redline is key.
Burpees should be approached with a steady cadence … avoid sprinting the opening set. We should be looking to complete the burpees in around 40-50 seconds per set.
American Kettlebell Swings will tax grip and midline. Plan for unbroken sets or at a maximum of 2 sets split as either 12-8 or 10-10. Unbroken is the goal, but don’t do so at the expense of the pace on the burpees as that is where most of the time will be eaten up today.
The row at the end is your final opportunity to empty the tank. Finish at a strong pace that you started with in order to really hit the best time possible.
Movement Modifications:
Row: Sub equal distance on the ski erg or sub a run of 200m.
Burpees: Reduce to 8 reps per set if needed or Modify to Elevated Burpees or No-Push-Up Burpees,
American Kettlebell Swings: Reduce loading to or Sub to Russian Swings if shoulder fatigue or limitations arise.