General (8 minutes)
8:00 minutes: For Quality
20/20 Lateral Line Hops + Forward and Back Line Hops
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
10 Russian Kettlebell Swings
10 Hollow Rocks
10 Alternating V-Ups

Specific Warm-Up (8-10 minutes)
3 Sets: For Quality
30 seconds Jump Rope Practice
8 Scapular Pull-Ups
8 Bar Kip Swings
15 second Tuck L-Hang
10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (2 minutes)
25 Double Unders
5 Toe to Bar
4 Deadlifts
20 Double Unders
4 Toe to Bar
3 Deadlifts

Workout Time cap 22 minutes, goal 17-20
For Time
**if you havent recently done much volume with toes to bar scale way back
100 Double Unders
50 Toe to Bar
40 Deadlifts
100 Double Unders
30 Toe to Bar
20 Deadlifts
100 Double Unders
20 Toe to Bar
10 Deadlifts
Barbell Load: 185/125lb, 84/57kg

Level 2:
For Time
75 Double Unders
30 Toe to Bar
30 Deadlifts
75 Double Unders
20 Toe to Bar
20 Deadlifts
75 Double Unders
10 Toe to Bar
10 Deadlifts
Barbell Load: 155/105lb, 70/52kg

Level 1:
For Time
150 Single Unders
50 Abmat Sit-Ups
40 Kettlebell Deadlifts
150 Single Unders
30 Abmat Sit-Ups
20 Kettlebell Deadlifts
150 Single Unders
30 Abmat Sit-Ups
10 Kettlebell Deadlifts
Kettlebell @ 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Score = Time
Time Domain: 17-21 minutes
Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina
RPE: 9/10
This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Workout Strategy and Coaches Notes:
Double Unders (100 Reps per Round)
Goal: Maintain a steady rhythm and control your breathing.
Break Strategy: Ideally unbroken or 2 quick sets (e.g., 60-40 or 50-50) if needed.
Focus: Stay relaxed, minimize shoulder tension, and control your jump cadence.

Toes-to-Bar (50-30-20 Reps)
Goal: Manage grip fatigue with strategic breaking.
Break Strategy:
Early Rounds (50/30 Reps): Consider 5-8 sets (e.g., 10-10-10-10-10 or 8-8-7-7)
Later Rounds (20 Reps): Push for larger sets if possible
Focus:
Maintain a strong kip with engaged lats.
Avoid early grip failure—use efficient cycling and quick breaks.

Deadlifts (40-20-10 Reps, 185/125lb)
Goal: Controlled, consistent reps without excessive grip fatigue.
Break Strategy:
40 Reps: 4-5 sets (e.g., 10-10-8-6-6)
20 Reps: 2-3 sets (e.g., 10-6-4 or 8-7-5)
10 Reps: Unbroken if possible
Focus:
Maintain a neutral spine and engage hamstrings on the pull.
Use a smooth, controlled barbell descent to preserve grip and lower back.

2:00 Cardio Choice
Double Strength Day!
—
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Specific Barbell Prep and Primer (8-10 minutes)
With Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push-Press
3 Overhead Squat
3 Hang Power Snatch
3 Hang Squat Snatch
–
Add Loads so that the barbell is off the floor
–
2 Sets: With Light Loads
1 Pause Snatch (2 sec @ the Knee)
1 Slow Pull Snatch
1 Snatch
–
Build to Starting Weights

Weightlifting
Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.
Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.
Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat
Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%

Extra Instructions / Coaches Notes

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

General Warm-Up: (10 minutes)
10:00 EMOM
Minute 1: 45 second Bike
Minute 2: 25ft (7.5m) Walking Inchworm to Hollow
Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows
Minute 4: 45 second Row
Minute 5: 30-40 second Wall Lean March

Specific Warm-Up: (8-10 minutes)
Go over fine tuning movement patterns and skills for the day
Chest to Bar Skill Work
Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.
Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.
Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer: (3-4 minutes)
5/4 Cal Bike
3 Burpees to Target
2 Chest to Bar Pull-Ups or Pull-Up Option

Rest 1:00 –
5/4 Cal Row
2 Shuttle Runs
1 Wall Walk


10:00 AMRAP
12/9 Cal Echo Bike or 13/10 Cal Bike Erg
10 Burpees to Target
8 Chest to Bar Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
12/9 Calorie Row
6 Shuttle Runs
3 Wall Walks

Level 2:
10:00 AMRAP
12/9 Cal Echo Bike or 13/10 Cal Bike Erg
10 Burpees to Target
8 Pull-Ups

Rest 5:00 minutes

10:00 AMRAP
12/9 Calorie Row
6 Shuttle Runs
3 Wall Walks

Level 1:
10:00 AMRAP
10/7 Cal Echo Bike or 12/9 Cal Bike Erg
10 “No Jump Burpees”
8 Jumping Pull-Ups

Rest 5:00 minutes

10:00 AMRAP
10/8 Calorie Row
5 Shuttle Runs
2 Wall Walks to 30’’ off Wall
Shuttle Run = 25ft / 7.5m out and back

Goal: 4-6 Rounds / 10:00 AMRAP
Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective: Focus on Consistent paces on the machines and push the bodyweight movements
Workout Strategy and Notes:
First AMRAP:
Echo Bike / Bike Erg:
Maintain a consistent RPM rather than sprinting and burning out early.
Control your breathing and transition smoothly to burpees.
Burpees to Target:
Find a steady rhythm and cadence; avoid excessive pauses.
Keep movements fluid—step down if needed to maintain efficiency.
Chest-to-Bar Pull-Ups:
Aim for unbroken or two quick sets (5-3, 4-4, etc.)
Use a strong kip and avoid excessive grip fatigue.

Second AMRAP:
Row:
Maintain moderate intensity—enough to move quickly but not spike heart rate.
Use controlled, powerful strokes to minimize time spent on the rower.
Shuttle Runs:
Stay light on your feet and control turns to avoid wasted movement.
Breathe intentionally to recover before the wall walks.
Wall Walks:
Maintain a controlled ascent and descent to avoid unnecessary fatigue.
Keep your core engaged to reduce excessive shoulder fatigue later in the workout.

Last week to register www.roadhouserumble.com
Preview for the week
Monday:
Power Clean Cluster Sets
14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
Tuesday:
2x 10:00 AMRAPs with 5:00 Rest: Cal Bike + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Shuttle Run + Wall Walks
Wednesday:
Snatch Singles
Back Squat Triplets
Thursday: Upper Body Pressing Emphasis
For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
Friday:
Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
Split Jerk Heavy Single (Under Fatigue)

MONDAY MONDAY MONDAY

Warm up
General Warm-Up (3-5 minutes)
2 Sets: For Quality
10 Cossack Squats
16 Bear Plank Shoulder Taps
10 Alternating Down Dog Toe Touches
16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads (3-5 minutes)
2 Sets: For Quality
10 Air Squats
8 Dual Dumbbell Deadlifts
6 Dual Dumbbell Hang Power Cleans
4 Inchworm Push-Ups

Barbell Primer (3-5 minutes)
Empty Barbell
3 High Hang Muscle Clean
3 High Hang Power Clean
2 Hang Muscle Clean
2 Hang Power Clean
1 Low Hang Muscle Clean
1 Low Hang Power Clean
–
Add Loads, so that bars are off the Floor
–
2 Sets
1 Pause Power Clean
1 Slow Power Clean
1 Power Clean
Get to Working Loads on the Barbell (5 minutes)

Weightlifting
1.1.1.1 Means one squat clean, rest 10-15 seconds, one squat clean, rest 10 to 15, one squat clean, rest 10-15, one squat clean rest 10-15….. so its four squat cleans every 3:00 minutes.
Power Clean
Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps% is Based on 1RM Power Clean

WORKOUT
For Reps:
14:00 AMRAP
12 Dual Dumbbell Power Cleans
18 Push Ups
24 Air Squats
Dumbbells: 50/35lbs (22.5/15kg)

Level 2:
For Reps:
14:00 AMRAP
10 Dual Dumbbell Power Cleans
14 Push Ups
20 Air Squats
Dumbbells: 35/25lb, 15/12kg

Level 1:
For Reps:
14:00 AMRAP
8 Dual Dumbbell Hang Power Cleans
10 Push Ups
15 Air Squats
Dumbbells: 25/15lb, 12/7kg

Overview / Goals / Stimulus / Objectives

Goal: 6-9 Rounds
Score: Rounds & Reps

Stimulus: Cyclical / Complementary Triplet
RPE: 8/10

Primary Objective: Unbroken Power Cleans
Secondary Objective: Consistent Round Splits Across

Coaches Notes and Strategy:
Today we have a minimal interference workout which should allow you to push each station in relatively large sets here. Look to keep a steady pace from start to finish today, and keep your squat tempo consistent from round to round. The main point of emphasis here is to keep the dumbbell power cleans unbroken and focus on clean reps and range of motion.

Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose

ROAD HOUSE RUMBLE PRACTICE, ALL ARE WELCOME

14 Minute Time Cap – Split how you want with your teammate  
20 Bar Muscle Ups Buy In (30 pull ups intermediate, 30 ring rows scaled)
Then
25/20 Cal Echo Bike
5 Rope Climbs (8 rope pull scaled)
60 Wall Balls
25/20 Cal Bike
5 Rope Climbs
60 Toes To Bar (Knee raises scaled)
25/20 Cal Bike
5 Rope Climbs
60 Db Snatches
Then
20 Bar Muscle up cash out (30 pull ups intermediate, 30 ring rows scaled)

Wod 2
14 Minutes
30 Cal row
25 Bench
20 Cleans

Wod 3
you go i go
8 deadlifts,
8 bar facing burpees