Mobility and Body Heat (4 minutes)
1:30 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)
2 Sets For Quality
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the Worlds
5 PVC Pipe Overhead Squats
5 Squat Jumps
:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang
8-10 Ring Rows

Coach lead Barbell Warm up

Strength
Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch

% is Based on 1RM Squat Snatch
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.
Record Each Working Weight

workout
For Time:
60 Wall Balls
45 Chest to Bar Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 135/95lbs (61/43kg)

Level 2:
For Time:
60 Wall Balls
45 Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 95/65lb, 43/30kg

Level 1:
For Time:
60 Wall Balls
45 Ring Rows
30 Hang Power Snatch
Wallball: 14/10lb, 6/4kg
Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00
Time Cap: 15:00

RPE: 10/10
Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches
Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:
This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.

General (10-12 minutes)
2 Rounds at a Moderate Pace:
1:00 Easy Row or Jog
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)
5 Slow Burpees focusing on controlled movement
5 Fast Burpees to simulate workout pace
2 Partial Wall Walks (stop halfway up)
2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)
100m Run
5 Burpees
Rest 30 seconds –

9/7 Calorie Row
2 Wall Walks

Workout
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
15 Burpees

Station 2:
20/16 Calorie Row
5 Wall Walks

____________________________________

Level 2:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
12 Burpees
Station 2:
18/14 Calorie Row
4 Wall Walks

Level 1:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
10 Burpees
Station 2:
15/12 Calorie Row
3 Wall Walks to 30’’ Off the Wall

“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 – 2:15 / Set

Primary Objective: Complete each working segment by 2:30 on the clock
Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

Coaching Notes and Strategy:
Pacing:
Aim to finish each station with at least 30-45 seconds of rest.
Run at a controlled pace to save energy for burpees.
Maintain consistent rowing strokes and avoid rushing wall walks.
Efficient Movement:
Keep burpee transitions smooth with minimal rest between reps.
Use steady, controlled hand and foot placement during wall walks to avoid unnecessary fatigue.
Breathing and Recovery:
Focus on controlled breathing during burpees and wall walks.
Use the rowing phase to regulate your heart rate and prepare for the next station.

General Warm-Up: (5-7 minutes)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Double Unders)
5/5 Pendulum Lunges
10 Dumbbell Goblet Squats
8/8 Single Dumbbell Suitcase Deadlift

Specific Warm-Up Prep ( 6-8 minutes)
3 Sets: For Quality
8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength
6 Dual Dumbbell Power Cleans
6 Dual Dumbbell Reverse Lunges
20 Double Unders

Dumbbells @ Warm-Up Loads

Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.
A note that now we will have increased rest

Workout 8:00 AMRAP **you will want to grab a whiteboard to keep your numbers correct
1-2-3-4-5… Dual Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
10-20-30-40-50…Double Unders
Load: 50/35lb, 22.5/15kg

Level 2:
8:00 AMRAP
1-2-3-4-5… Dual Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
5-10-15-20-25…Double Unders
Load: 35/25lb, 15/12kg

Level 1:
8:00 AMRAP
1-2-3-4-5… Dual Hang Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
10-20-30-40-50.. Single Unders
Load: 30/20lb, 14/9kg

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement
Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump
RPE: 8.5/10
Coaches Notes and Strategy:
Pacing:
Start conservatively; aim for steady movement and minimize rest between transitions.
The workout intensifies as reps increase, so avoid burnout early on.
Dumbbell Movements:
Keep transitions between movements quick.
Use legs to drive the Power Cleans and maintain core engagement for the Lunges.
Double Unders:
Aim for unbroken or manageable sets early on.
For scaled athletes, stick to consistent single unders or a reduced rep count.

2 Sets: For Quality
1:00 Machine of Choice
10 Air Squats
8 Cat-Cows
10 Scapular Pull-Ups
10 Banded Pass-Throughs
12 Banded Pull-Aparts

Specific Skill Work: (8-10 minutes)
Bar Muscle-Up Progression

Specific Warm-Up (6-8 minutes)
2-3 Sets
2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups
4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands
2-4 Push-Ups
2-4 Toe to Bar or Kipping Knees to Chest
3 Push Press @ Building to Workout Loads
5/4 Calorie Bike

4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups

Station 2:
6 Toe to Bar
9 Push Press
9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg
Dumbbell: 50/35lb, 22.5/15kg
Barbell: 95/65lb, 43/30kg

Level 2:

4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations

Station 1:
3 Burpee Pull-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups

Station 2:
6 Toe to Bar
9 Push Press
9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg
Dumbbell: 35/25lb, 15/12kg
Barbell: 75/55lb, 34/25kg

Level 1:
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations

Station 1:
3 Burpee Jumping Pull-Ups
6 Alternating Dumbbell Hang Snatch
9 Elevated Push-Ups

Station 2:
6 Knees to Chest
9 Push Press
9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg
Dumbbell: 30/20lb, 14/9kg
Barbell: 45/35lb, 20/15kg

Goal: 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE: 8/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.

Secondary Objective: Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.

Coaching Notes and Strategy:
Station 1:
Aim for unbroken sets of Bar Muscle-Ups. This is a good day today to work on jumping right up into each set with very limited transition time.
For the Alternating Dumbbell Snatch use smooth, controlled transitions between hands. Prioritize power from the hips and maintain a neutral spine.
Break the Push-Ups into smaller sets if needed to avoid failure. Focus on full range of motion and consistent pacing.
Station 2:
Focus to maintain smooth kip swings and create constant tension throughout each rep of Toe to Bar, looking for quick unbroken sets throughout.
On the Push Press use your legs to drive the bar overhead and focus on a strong lockout. Keep the bar close and avoid excessive leaning back.
Push Bike for consistent RPM, aiming for a controlled but aggressive pace to avoid burning out.

Mobility Prep + Body Heat (4-5 minutes):
2:00 minutes Cardio Choice
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
:30/:30 second Banded Tricep Stretch
—
General Warm-Up (5–7 minutes):
2 Sets: For Quality
10 Tempo Air Squats (20×1)
8 Jumping Air Squats
10 Down Dog Touch Touches
8 Push-Ups
20 Mountain Climbers

Specific Warm-Up: (7-9 minutes):
Empty Barbell:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
3 Mid-Shin Squat Cleans
–
Then Take 5:00 minutes to Build to 70% of your Squat Clean
*In between each set
Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

Workout
21:00 EMOM
Minute 1 – 10 Burpee Box Jump Overs
Minute 2 – 1 Squat Clean + 1 Hang Squat Clean
Minute 3 – Rest

Barbell @ 70%+ of 1RM Clean
Box: 24in/20in
% is Based on 1RM Squat Clean

Level 2:
8 Burpee Box Jump Overs
24/20 in

Level 1:
21:00 EMOM
Minute 1 – 6-8 Burpee Box Step-Ups
Minute 2 – 3 Hang Power Clean + 3 Front Squats
Minute 3 – Rest
Barbell: Choice on Load, Building Technical Proficiency Today
Box: 24in/20in

21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Goal: Build to close to 90% of 1RM Clean for the Complex Today.

Stimulus: Battery Work
RPE: 7-8/10

Primary Objective: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.

Secondary Objective: Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.
Workout Strategy
Minute 1 – Burpee Box Jump Overs:
Pace yourself in the first few rounds. Aim for steady, rhythmic reps to avoid overtaxing your heart rate.
Focus on efficiency: land softly, stay low, and step down smoothly to conserve energy.
Adjust volume (8 or 6 reps) if needed to finish with at least 10-15 seconds of rest.
Minute 2 – Squat Clean + Hang Squat Clean:
Start at ~70% of your 1RM and build by feel. Incrementally increase the load to avoid early failure.
Prioritize clean technique:
Strong pull and solid catch position.
Maintain core engagement and consistent speed in the pull.
Focus on depth in the squat for full ROM.
If technique breaks down, hold weight steady or drop slightly.
Minute 3 – Rest:
Use this time to focus on recovery:
Slow your breathing with controlled inhales and exhales.
Visualize your next set: Keep the heart rate low on Burpee Box Jump Overs and focus on the next set of the Clean Complex
Adjust Loads for your next set