General Prep: (6-8 min)
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups
8-10 Elevated Push-Ups @ 21×1 Tempo
6/6 Kettlebell Windmills
20 Bear Plank Shoulder Taps
Specific Prep / Primer (8-10 minutes)
5 Burpees
5 Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
5 Push-Ups or Modification
3 Burpee Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
–
Warm-Up to working loads on Bench Press and Kettlebell Carries

15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 53/35lb, 24/16kg

Level 2:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 44/26lb, 20/12kg

Level 1:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 200ft (60m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 35/26lb, 16/12kg

Masters 55+:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 44/26lb, 20/12kg

Workout
For Time
2-4-6-8-10
Burpee Box Jump Overs
50 Double Unders
10/8 Push-Ups
Box Height: 24/20in

Level 2:
For Time
2-4-6-8-10
Burpee Box Jump Overs
35 Double Unders
10/8 Push-Ups
Box Height: 24/20in

Level 1:
For Time
2-4-6-8-10
Burpee Box Step-Ups
50 Single Unders
10/8 Elevated Push-Ups (On Box)
Box Height: 24/20in

Masters 55+:
For Time
2-4-6-8-10
Burpee Box Jump Overs
35 Double Unders
10/8 Push-Ups
Box Height: 24/20in
*Can do stepovers

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10

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Strategy and Movement Breakdown:

“I’m Not Even Mad!” is a high-intensity workout, time-based challenge that combines burpee box jump overs, double unders, and push-ups in an escalating ladder style structure of Burpee Box Jump overs while keeping consistent reps on the Double Unders and Push-Ups. The key to success in this workout is to maintain a steady pace while managing fatigue, especially as the repetitions increase. Start strong with the burpee box jump overs, ensuring you maintain good form to keep efficiency. Transition quickly between movements, particularly to the double unders and push-ups, to keep your heart rate elevated. Focus on efficient breathing throughout to help sustain your performance.

Burpee Box Jump Overs (2-4-6-8-10)

• Begin in a standing position, drop into a burpee, and jump onto the box.
• Ensure that you jump and land with two feet on the box and step-down off of the box into the next repetition. 
• Scaling: If necessary, perform step-ups instead of box jump overs or reduce the height of the box.
  
• Double Unders (50 reps)
  
  • Focus on quick wrist rotation and maintaining a steady rhythm.
  • If you struggle with double unders, scale to single unders or perform a set number of double unders (e.g., 25).
  • Ensure you have enough space and a good rope for optimal performance.
    
• Push-Ups (10/8 reps)
  
  • Keep your body in a straight line from head to heels; engage your core. We are a moving plank!
  • Lower your chest to the ground, maintaining elbow positioning close to your body.
  • Scaling: If needed, perform elevated push-ups as the primary modification for the day.

Mondays workout is below. here is a preview for the week.
Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery. 
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests. 
• Overhead Squat (Friday): Challenging positional strength and stability over max loading. 

Conditioning Themes:

• Anaerobic Power and Barbell Cycling (Monday): Fast, sustainable intervals focused on quick rounds, movement integrity and barbell cycling. 
• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance. 
• Murph Prep (Wednesday): Long Muscular Endurance Workout and Aerobic Capacity Development. 
• Quick Couplet (Thursday): Push + Pull is the name of the game today as we tackle Sumo Deadlift High Pulls and Wall Facing Handstand Push-Ups
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
  

Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 PVC Pipe Front Rack Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch

General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
5 Tall Muscle Clean
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Specific Barbell Prep (8-10 minutes)
1 Round with Empty Barbell
3 Position Muscle Clean
3 Position Hang Power Clean
2 Position Hang Squat Clean

– Add Loads –
Slow Pull Power Clean
Power Clean
Hang Squat Clean

Add More Weight –
3-4 Sets Building towards 70%
Power Clean + Hang Squat Clean

Strength
Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean

WOD
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 135/95lb, 61/43kg

Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 115/75lb, 52/34kg

Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 75/55lb, 34/25kg

Coaching Notes, Strategy, and Goals

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.
Stimulus: Power and Speed Strength
RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.
Key focus areas:
Keeping the bar close and maintaining a quality front rack position in the catch.
Smooth off the floor and speed through the hips
Modifications:
Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.
If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.
Workout of the Day
“Bend and Snap”

Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 135/95lb, 61/43kg
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 115/75lb, 52/34kg
Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 75/55lb, 34/25kg
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 95/65lb, 43/30kg
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 155/105lb, 70/48kg
Travel / Hotel:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats

Dumbbells: 2 x 50/35lb, 22.5/15kg

Big Class Option:
Start athletes on a 1:00 Delay. Start @ 0:00, 1:00, and 2:00 to create 3 groups.
If needed, adjust to Ski Erg or a Bike Erg for the same calories as the best machine subs for the day.
Coaching Notes, Strategy, and Goals
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set

Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats

Stimulus: Barbell Cycling / Lactate Endurance
RPE: 8/10
Strategy and Movement Breakdown:
For “Bend and Snap”, the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimizing downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
15/12 Calorie Row
Row at a fast but sustainable pace, targeting 85–90% effort.
Men: Aim for a pace of around 1150-1450 Cal/Hr; Women: 900-1050 Cal/Hr
Focus on strong, efficient strokes with a quick recovery to keep heart rate manageable.
12 Deadlifts
Engage your core, keep a straight back, and hinge at the hips.
Drive through your heels, keeping the bar close to your body.
Scaling: Reduce weight to ensure form is prioritized or possibly raise the ground to lift off blocks.
9 Hang Power Cleans
Start from mid-thigh, explode upwards, and catch the bar in a front rack position.
Focus on a fluid motion, using legs and hips to drive the lift.
Scaling: Use lighter weights if necessary or move to Dumbbell Hang Power Cleans.
6 Front Squats
Keep the barbell in a good front rack position with the elbows in front of the barbell and the barbell high up on the collar bone.
Squat to parallel while maintaining a strong core and chest up.
Scaling: Reduce weight or perform air squats for proper technique.

WOD 1: “Buy-In Burnout”
12-Minute AMRAP

Buy-In (shared):

• 60/50 Calorie Bike (switch as needed)

Then AMRAP in remaining time:

• 12 Synchronized Burpees Over Bar
• 10 Power Snatches (95/65) – Split as needed
• 8 ring muscle ups (12 pulls ups as a sub)

Score: Rounds + reps after bike
Tiebreak: Time to complete bike
Note: Only one athlete works at a time (except synchro burpees)

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🔹WOD 2: “Grip & Grind”
12-Minute Alternating EMOM
Partner A works on odd minutes, Partner B on even.

Each minute:

• 5 Deadlifts (225/155)
• 10 Toes-to-Bar
• Max Dumbbell Box Step-Overs (50/35 to 24/20” box) in remaining time

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🔹WOD 3: “Thruster Gauntlet”
8-Minute Ladder

One partner works at a time, alternating rounds:
Thrursters
3-6-9-12-15… (ascending by 3s):
***10 cal ski between each set

8am
40 Minutes-
teams of 3
40 Cal bike
40 Cal row
40 Cal ski
Between each round each team does
30 burpees
600m run (each teammate runs 200m, only 1 runner goes at a time)



9am
2 Sets: For Quality
200m Run

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold
15 Air Squats
–
Then get to working loads for Wall Balls and perform 8-10 reps.

35 Minute Cap
5 Rounds for Time
600m Run
25 Wall Balls
15m (50ft) Handstand Walk
Medball: 20/14lb, 9/6kg
Level 2:
5 Rounds for Time
400m Run
25 Wall Balls
25ft (7.5m) Handstand Walk OR 4 WALL WALKS

Medball: 20/14lb, 9/6kg
Level 1:
5 Rounds for Time
300m Run
20 Wall Balls
3 Wall Walks

Medball: 14/10lb, 6/4kg

Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (8-10min)
2 Sets: For Quality
:30 Jump Rope
5/5 Worlds Greatest Stretch
6 Compression Sit-Ups
:20 Hollow Hold
10 Deep Lunge Mountain Climbers
Specific Barbell Prep + Get to Working Loads (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
2 Reps @ 75%

Back Squat **Check the levels if you do not want to work around the higher percentages, we want you to get some reps in
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
Level 2:
As prescribed
Level 1:
10:00 EMOM
3 Reps @ 7 RPE across
**RPE is rater of perceived exertion

15:00 EMOM
minute 1: 50 Double Unders
minute 2: 12 Up Downs
minute 3: 15 GHD Sit-Ups
minute 4: Max Forearm Plank
minute 5: Rest

Level 2:
15:00 EMOM
minute 1: 35 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
Level 1:

15:00 EMOM
minute 1: 50 Single Unders
minute 2: 8 Up Downs
minute 3: 15 Abmat Sit-Ups
minute 4: – Max Forearm Plank
minute 5: Rest

Minute 1: 50 Double Unders
Smooth, steady pace—not a sprint.
Relax the grip on the handles to save forearms for the plank hold later.
Focus on consistent breathing during jumps.
Break into 30-20 or 25-25 quickly if necessary to prevent trip-ups.
Scaling option: 60-75 Single Unders or reduce rep count to 35 Double Unders
Minute 2: 12 Up Downs
Treat these like quick, efficient burpees without the push-up or jump.
Move at a steady pace with no unnecessary pauses at the top.
Focus on maintaining a flat back during transitions to protect the lower back.
Should take roughly 30–40 seconds, leaving some breathing time before GHDs.
Minute 3: 15 GHD Sit-Ups
Move steadily, with a focus on strong hip extension and midline engagement.
Breathe out at the top of the sit-up to maintain rhythm.
Adjust GHD depth range if needed to stay safe and avoid overextending.
Scale to 15 weighted Abmat sit-ups if needed for newer athletes.
Minute 4: Max Forearm Plank
This is the mental challenge of the workout.
Stay tight through the glutes, core, and quads—no sagging hips.
Breathe slowly through the nose and out the mouth to stay calm.
Goal is to hold the plank for the majority of the minute (~45+ seconds if possible).
Shake out arms and shoulders briefly before the next set begins if needed.