General Warm-Up: (4-6 minutes)
2 Sets: For Quality
12 Banded Pull Aparts
12 second Hollow Hold
6 Inchworm Push-Ups
12 Down Dog Toe Touch
10/10 Single Leg Glute Bridges
Specific Warm-Up ( 6-8 minutes)
3 Sets: For Quality
10 Glute Hip Thrust Off Bench
8 Barbell Bench Press, Building Loads
10 second Ring Support Hold
8 Dual Kettlebell Deadlifts, Building Loads
100ft Farmers Carry
Strength
Bench Press
Take 10 minutes to Establish a 10 Rep Max
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
WOD
Every 4:00 x 4 Sets
20 GHD Sit-Ups
***If you don’t have volume built up on these DO NOT DO NOT do more than 40 today
15/10 Ring Dips
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers CarryKettlebells: 53/35lb, 24/16kg
Score = Slowest Time / Set
Level 2:
Every 4:00 x 4 Sets
15 GHD Sit-Ups
15/10 Ring Push-Ups
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 44/26lb, 20/12kg
Score = Slowest Time / Set
Level 1:
Every 4:00 x 4 Sets
20 Abmat Sit-Ups
15/10 Elevated Ring Push-Ups
15 Kettlebell Sumo Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 35/18lb, 16/8kg
Score = Slowest Time / Set
Workout Flow:
Athletes will complete a set of movements within a 4-minute window, aiming to finish each round with time to recover before the next interval begins. The combination of midline endurance, pressing strength, and grip stamina will challenge muscular fatigue and consistency across all four sets.
GHD Sit-Ups target core endurance and explosiveness.
Ring Dips demand strict upper body control and pressing strength.
Dual Kettlebell Deadlifts reinforce posterior chain engagement and grip endurance.
The Farmers Carry is a final grip and core test, requiring control and stability under fatigue.
Goal: Each round should be completed in 2:30-3:15, allowing at least 45 seconds of rest before the next interval.
Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.
RPE: 7/10
Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality, ensuring sufficient rest before the next set.
Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Workout Strategy and Coaching Notes
GHD Sit-Ups: Move at a controlled, steady pace to avoid excessive early fatigue.
Ring Dips: Break into controlled sets to prevent failure. Avoid hitting fatigue too soon.
Kettlebell Deadlifts: Maintain a strong, braced position to protect the lower back.
Farmers Carry: Keep a steady walking pace with controlled breathing to avoid grip burnout.
Consistency across all four sets will be the difference-maker in this workout. Athletes should focus on quality movement and smart pacing to maximize output.