8am Back to basics
teams of 4, 35 minute amrap
Bike for cals
Row for cals
Ski for Cals
400m Run
*one person starts at every station. when the person gets from the run you all switch spots
Run goes to bike, bike goes to row, row goes to ski, ski goes to run

9am
Warm Up:
2 Round for Quality
1:00 Row
1:00 Ski
200m Run
10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers

Main Conditioning
3 rounds For Time
800m Run
Rest 1:00
500m Row
30 Wall Balls 20/14lb, 9/6kg
Rest 1:00
500m Ski Erg
20 weighted box step overs
-Rest 1:00 b/t sets-

Looking to hold our run pace at our goal ½ marathon race pace while holding the row and ski erg to an effort that allows for quick transitions into the Wall Balls and Box step overs

Goal is to maintain under 15 minutes per set including rest / excluding final minute of rest between sets.

Primary Objective: Build paces across all 3 sets

RPE: 8/10
Stimulus: Steady State Sustained Pacing

General Prep (8-10 min)
3 Sets: For Quality
9/7 Calorie Echo Bike
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8 Archer Push-Ups (4 Each)
6/6 Reverse Lunge to High Knee

Specific Prep: (5-7min
Toes to Bar Prep:
6 Kip Swings
6 Knee Raises
6 Toes to Imaginary Target
6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)
Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)
5 Snatch Deadlifts + 5 Snatch High Pulls
5 Hang Power Snatch → 5 Full Power Snatch
5 Strict Press → 5 Push Press
3 Bar Facing Burpees

Perform 1 mini-round at workout pace w/o bike: (2min)
5 Toes to Bar
3 Bar Facing Burpees
5 Power Snatch
3 Bar Facing Burpees
5 Push Press
Then: Rest 1-2 Minutes Before Starting the Workout.

Wod For Time:
60 Toe to Bar
20 Bar Facing Burpees
60/45 Calorie Echo Bike
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
60 Push Press
Barbell: 75/55lb, 34/25kg

Level 2:
For Time:
48 Toe to Bar
18 Bar Facing Burpees
60/45 Calorie Echo Bike
18 Bar Facing Burpees
48 Power Snatch
18 Bar Facing Burpees
48 Push Press
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
45 Toe to Bar
15 Burpees
50/35 Calorie Echo Bike
15 Burpees
45 Hang Power Snatch
15 Burpees
45 Push Press
Barbell: 45/35lb, 20/15kg

Time Domain: 18-22min
Time Cap: 25min
Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.
Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 9/10
Workout Notes and Strategy:
This workout is a high-rep grip, shoulder, and metabolic endurance test. Managing grip, controlling breathing, and breaking up reps strategically are the key to success.
Primary Focus Areas
Grip endurance (T2B + barbell cycling)
Breathing control (Burpees + Echo Bike)
Sustainable barbell cycling (Snatch & Push Press)
Pacing to avoid early burnout
The big focus will be managing the grip fatigue early on here as we move from the Toe to Bar and then into the Power Snatch. Towards the later half of this workout, our Quad stamina will be the real limiter as we move through the final Bar Facing Burpees and Push Press after the Power Snatch and Echo Bike.

General Prep: (5-7 minutes)
1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)
–
3 Rounds:
10 Air Squats
5/5 Single-Leg Glute Bridges
5/5 Lateral Lunges
15 Jump Rope (Single Unders or Penguin Taps)
Mobility & Activation (5-7 Minutes)
:30 Wall Sit with Medball Squeeze
:30/:30 Goblet Squat Ankle Mobility
:30/:30 Banded Hip Opener
:30 Kettlebell Dead-Bugs

Hip Explosive Activation:
2 Sets: For Quality
5 Broad Jumps
5 Tempo Back Squats 31×1 (3 seconds down, 1 second pause at bottom, shoot up, 1 second pause at top)

Build-Up Sets (Light to Moderate Load)
5 Reps @ ~40%
5 Reps @ ~55%
3 Reps @ ~65%

Strength:
Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat

Workout Movement Prep (4-5 minutes)
Double Unders:
30 Single Unders → 15 Double Unders
10 Smooth Double Unders
Medball Cleans:
5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans
3 Fast, Explosive Reps

8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
10-20-30-40-50-60….
Double Unders
Medball: 20/14lb, 9/6kg

Level 2:
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
6-12-18-24-30-36….
Double Unders

Medball: 20/14lb, 9/6kg
Level 1:
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
15-30-45-60-75-90 Single Unders
Medball: 14/10lb, 6/4kg

Extra Instructions:

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
Workout Movement Prep (4-5 minutes)
Double Unders:
30 Single Unders → 15 Double Unders
10 Smooth Double Unders
Medball Cleans:
5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans
3 Fast, Explosive Reps

Goals / Stimulus / Objectives
Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders
Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7
Secondary Objective: Unbroken Sets on Double Unders
Stimulus: Leg Stamina / Short Burner
RPE: 7/10

Workout Strategy Notes:
We should be looking to maintain a fast quick pace from the beginning here, working to maintain our breath and stay composed through the medball cleans and double unders. Efficiency in movement on the medball clean and proficiency with our double unders is the focus of the day. Work to stay moving for the entire 8 min, limiting any excess rest.

General + Specific Prep (8-10min)
2:00 Cardio Choice
—
3 Sets: For Quality
12 Glute Bridge Banded Pull-Aparts
5/5 Kettlebell Halos
5/5 Kettlebell Windmill
8 Tuck-Ups + 8 Alternating V-Ups
:15 Nose to Wall Handstand Hold
–
Then take 3-5 min to load bars.

Strength
Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%

16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 53/35lb, 24/16kg

Level 2:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg

Level 1:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Front Rack Carry
minute 4: 3-5 Wall Walks to 30in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 35/26lb, 15/12kg

Goal: Complete each movement in under 50 seconds.
Time Domain: 40-50 sec for exercise.
Primary Objective: Unbroken Reps across all movements.
Secondary Objective: Maintain the upper range of each movement rep scheme.
Stimulus: Muscular Endurance + Strength Builder
RPE: 6/10

Workout Strategy Notes:
This EMOM is a combination of upper-body pushing strength, core endurance, stability, and gymnastics control. The key is choosing reps that allow consistent quality without hitting failure early.
Dumbbell Bench Press (10-15 reps)
Choose a rep scheme that stays 1-2 reps from failure (e.g., 12-13 reps instead of maxing at 15).
Control the negative (lowering) to reduce unnecessary fatigue.
Engage the core to avoid arching the lower back.
Rest 5-10 seconds before time expires to prepare for V-Ups.

V-Ups (15-20 reps)
Maintain a steady rhythm—don’t rush reps early.
Engage the lower abs first, not just hip flexors.
Modification: Tuck-ups (if needed) to maintain movement quality.
Rest 5-10 seconds before the next minute.

Kettlebell Mixed Rack + Overhead Carry
Switch arms at halfway (15m/50ft each side)
One arm in the front rack, one in the overhead
Maintain a braced core—avoid leaning sideways.
Keep a steady pace—not too fast, but no unnecessary stops.
Scaling: Use a lighter KB (i.e.. 35/26 lb, 16/12 kg) if needed.

3-5 Wall Walks
Break reps as needed (e.g., 3-2 if doing 5 total).
Pace the ascent & descent—don’t rush to avoid excessive fatigue.
Breathe at the top of each rep for control.
Modify if needed: Reduce to 2-3 reps or substitute with a plank walk-up.

Run a marathon
April Fools

General Prep: (8min)
8:00 minutes, For Quality
12/9 Calorie Row
8/8 single led RDL with kettlebell
15 push ups
8 Russian Kettlebell Swings
8 Goblet Cossack Squats

Strength
Deadlift
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%

0Pre workoiuSpecific Prep (2-3 minutes)
2 Sets: For Quality
6 Barbell Upright Rows
6 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Front Squats

Workout For Time:
3 Rounds
30/24 Calorie Row
15 Front Squats
20 chest to bar Pull-Ups
Load: 155/105lb, 70/48kg

Level 2:
For Time:
3 Rounds
30/24 Calorie Row
15 Front Squats
20 Pull-Ups
Load: 115/75lb, 52/34kg

Level 1:
For Time:
3 Rounds
20/16 Calorie Row
15 Front Squats
20 Jumping Pull-Ups or banded strict
Load: 60% of 1RM Front Squat

Goals / Stimulus / Objectives
Goal Time Domain: 15-18 minutes
Time Cap: 22 minutes
Primary Objective: We are looking to complete each round in sub 5-6 minutes.
Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.
Stimulus: Full Body Muscular Endurance Triplet
RPE: 8/10

• This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Workout Strategy Notes:
This workout is a grip-heavy, leg-taxing, and lung-burning test of endurance and muscular stamina. The combination of rowing, squatting, and high-rep gymnastics demands strategic pacing and smart movement transitions to avoid early burnout.