Warm-Up
400m Easy Run
—
2 Sets, For Quality
9/7 Calorie Machine of Choice
:30 second Jump Rope
10 Down Dog Calf Gas Pedals
10/10 Single Leg Glute Bridge

Conditioning

“Eleven’s Fury”

8 Sets, For Max Reps
3:00 AMRAP / 1:00 Rest
12/9 Calorie Echo Bike
200m Run
12/9 Calorie Row
Max Double Unders in remainder

*Can Sub Equivalent Ski Erg Calories for the Row

Level 2:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
200m Run
10/8 Calorie Row
Max Double Unders

Level 1:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
150m Run
10/8 Calorie Row
max single unders

Goals / Stimulus / Objectives
Goal: 30+ Double Unders / Set
Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.
Secondary Objective: Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.
Stimulus: A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE: ~8/10
Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Approach each interval with a plan: know the pacing you can hold on each machine and what Double Under set you’re aiming for. Use the 1-minute rest to reset, control breathing, and stay mentally focused. Consistency is key—strive to maintain or improve performance each round.

Warm-Up
3 Sets, For Quality
10 Alternating Box Step-Ups
10 Scapular Push-Ups
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
:15 second Dead-Hang + :15 second Active Hang
6/6 Single Arm Ring Rows

Strength
Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups

% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy

Workout
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups

Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20”

Level 2:
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: 44/26lb, 20/12kg
Box Height: 24/20”

Level 1:
For Total Reps
12:00 AMRAP
2-4-6-8…
Russian Kettlebell Swings
Elevated Push-Ups
Box Step-Overs
Ring Rows

Kettlebell: 35/18lb, 16/8kg
Box Height: 24/20”

Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.
Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.
Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

Warm-Up
3 Sets, For Quality
200m Run
4 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
6 Push Press
8 Abmat Sit-Ups

“Demodog Duo”

Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target

Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups

Barbell Load: 135/95lb, 61/43kg

Level 2:
Barbell: 115/75lb, 52/34kg
Level 1:
Part A)
0:00- 15:00
3 Rounds
200m Run
12 Hang Power Cleans
9 Burpees to Target

Part B)
15:00-30:00
3 Rounds for Time
200m Run
12 Shoulder to Overhead
18 Abmat Sit-Ups

Barbell Load: 75/55lb, 32/34kg

Score = Sum Total Time of Intervals

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes
Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.
Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.
Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.
Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.
RPE 7–8: You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.
Coaching Notes and Strategy:
Part A)
Pace your 400m runs so you can jump on the barbell promptly without excessive rest. Aim for smooth sets on Hang Power Cleans of 6+6 or 12 unbroken if you’re proficient. Focus on hip extension and a solid catch position.Find a rhythm on the Burpees to target; keep moving with a steady pace, step forward or back if needed, but avoid extended breaks.
Part B)
Pace your 400m runs so you can jump on the barbell promptly without excessive rest. Decide on push press or push jerk based on capacity. Unbroken sets or 2 quick sets of 6 is ideal for most. For Abmat Sit-Ups maintain speed, but ensure proper form. Breathe and use your arms to assist with momentum if needed. Move quickly between movements—set the barbell down and go right to the next exercise.

Its a double strength day. Don’t skip if you don’t like snatching. we’ll make it work
3 Minutes Machine
Then
Coach lead barbell positional work/warm up

Strength 1

Weightlifting (this will end up being 30 snatches)
Power Snatch + Squat Snatch
Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1

Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go Squat Snatch, then rest 10-15 seconds and do this 3 x in every set. Over the course of 5 sets we are meant to build and increase loads during this weightlifting piece.

Strength 2
Back Squat
Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%

Goals / Stimulus / Objectives
Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.
Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.
Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.
RPE (Rate of Perceived Exertion)
Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.
Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.
Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Wod 1
12 Minutes
18 Handstand push ups
14 Sychro DB snatches
4 Rope climbs

Wod 2
16 Minutes- partner
80 foot yoke carry (partners can split 40 feet/ 40 feet
10 Sandbags over yoke
80 foot yoke carry
30 cal ski

Wod 3-
3 Times through
3 minutes
500 meter row
max power cleans 155/105
Rest 1 minute
*how are you going to split this work??? switch on the row, have one person row? its ups to you!!

Extra if you want
Bring Sally Up Back squat Challenge