Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Active Hang
1:00 wrist stretch on floor

General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats

Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position squat snatch

Then load to starting weights on the barbell

Squat Snatch
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch

2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+

% is Based on 1RM Squat Snatch

Record Working Weight
Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the a quality Squat Snatch
Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.

Modifications:
Level 1: 3 Hang Power Snatch + 1 Pause Overhead Squat @ 7 RPE across
Masters 55+: Can be Power or Squat

Workout
*we have little dry erase boards to write this rep scheme down on*
“Fibo-Snatchy”
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Chest to Bar Pull-Ups
Load: 95/65lb, 43/30kg

Level 2:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Pull-Ups

Load: 75/55lb, 34/25kg

Level 1:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Hang Power Snatch
Lateral Burpee Step-Overs
Jumping Pull-Ups
Load: 45/35lb, 20/15kg

Masters 55+:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpee Step-Overs
Pull-Ups
Load: 75/55lb, 34/25kg

Goals:
Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)
That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.

Expected Athlete Range:

• Beginner to Intermediate Athletes, depending on scaling for the day: Mid to late Round 7 (13s) → ~99 reps
• Intermediate to Advanced Athletes: Finish Round 8 (21s) → ~162 reps
• Elite Athletes: Into Round 9 (34s), possibly deep → 200–264+ reps

RPE: 9/10

Primary Objective: Smooth and confident cycling of light squat snatches under increasing fatigue
Secondary Objective: Break early and stay consistent on Chest-to-Bar volume

Workout Strategy:
“Fibo-Snatchy” is a skill-driven AMRAP that escalates fast due to its Fibonacci-style progression. The early rounds feel easy—this is intentional. The challenge compounds rapidly around the rounds of 8–13 and beyond.

Athletes should start smoothly and focus on technical proficiency in the snatch early—don’t rush reps or burn energy unnecessarily. Use quick singles with solid reset positions from round 5 onward.

On the Chest-to-Bar Pull-Ups, break into small sets early (i.e 4-4 on 8s, 5-5-3 on the 13s, etc.) to avoid redlining before the large volume sets hit. Burpees should be steady and consistent—no need to sprint early, but don’t pause unnecessarily between reps.

Time management is everything—stay calm and composed through the rounds of 8 and 13 so you have enough in the tank to tackle the set of 21 and try to get through this round and into the 34s.

Movement Modifications:

Chest-to-Bar Pull-Ups: Modify to Chin-over Bar Pull-Ups → Jumping C2B → Banded → Ring Rows

Squat Snatch: First reduce load, then adjust to Power Snatch or Hang Power Snatch if mobility or fatigue limits squat capacity. Lastly, sub to Dumbbell Snatch or Plate ground to overhead.

Lateral Burpees Over Bar: Step-over burpees, line-facing burpees, or burpee to target

3 Sets: For Quality
200m Run / 1:00 Bike / 1:00 Row*
10 Knee Hug + Lunge and Twist
8/8 Inverted Hamstring Stretch
10 Standing Calf Raise with 2 sec Iso Hold at top

*Each Set Switch on either the bike, run, or row

“Only Diesel”
3 Sets: For Max Calories
3:00 AMRAP
400m Run
Max Calorie Bike

Rest 1:30 –

3:00 AMRAP
400m Run
Max Calorie Row
Rest 1:30 –

***Each round is 9 minutes including the rest and you are repeating that 3 times
Level 2:
As prescribed
Level 1:
300m Run
Masters 55+:
As prescribed

Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.

Stimulus: Aerobic Power / Repeatable Intensity
RPE: 8.5/10

Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output
Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort

Workout Strategy:
“Only Diesel” is all about finding your aerobic gear and holding it. The 400m run should take ~1:30–2:00, giving athletes a short window (~1:00–1:30) to accumulate as many calories as possible on the machine.

The goal is to push the run while still being ready to push the machines. Start the machine strong, but don’t burn out in the first :30—gradually build effort so the final :30 is your peak calorie window. This teaches pacing discipline under a tight, repeatable format.

Expect heart rate to build across sets, so definitely look to control the run, stay tight on transitions, and hit the gas on the machine.

Movement Modifications:

Bike/Row: Can have any machine as a max cal finisher as its the run pacing and aerobic effort we are after.

Run: Direct Sub is 900/850 Bike Erg or Scale run to 300m to ensure that you get it done in under 2:00

2-3 Sets: For Quality
:30-:45 Jump Rope
:30 Down Dog to Up Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Kettlebell Windmills
10 Alternating Single Arm Kettlebell Swings

Strict Press
Every 90 seconds x 8 Sets
3 Strict Press @ 70%+
Coaching Notes, Strategy, and Goals
The focus here is some good consistent volume at 70%+ on the Strict Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.

“All Gas, No Brakes”
For Time
21-18-15-12-9
American Kettlebell Swings
Push-Ups
*50 Double Unders after each round
Kettlebell: (53/35lb, 24/16kg)
Score = Time

Level 2:
For Time
18-15-12-9-6
American Kettlebell Swings
Push-Ups
*35 Double Unders after each round
Kettlebell: (44/26lb, 20/12kg)
Score = Time

Level 1:
For Time
18-15-12-9-6
Russian Kettlebell Swings
Elevated Push-Ups
*75 Single Unders after each round
Kettlebell: (35/18lb, 16/8kg)
Score = Time

Masters 55+:
For Time
18-15-12-9-6
Russian Kettlebell Swings
Elevated Push-Ups
*35 Double Unders after each round
Kettlebell: (44/26lb, 20/12kg)
Score = Time

Stimulus and Objectives:
Goal: Finish between 7:00–11:00
(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)
Time Cap: 12:00
Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and midline fatigue management
RPE: 8/10
Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.
Secondary Objective: Keep transitions tight and minimize rest before double unders.
Workout Strategy:
Start at a sustainable pace in round 21; consider breaking push-ups early (e.g., 11-10 or 8-7-6) to prevent red-lining. American swings should be unbroken early, then move to 2 sets as fatigue builds. Use double unders as a chance to recover your breath—steady rhythm over sprinting.
Movement Modifications:
Kettlebell Swings: Russian Swings or Reduce the Load
Push-Ups: Elevated Push-Ups ideally or Knee Push-Ups if necessary
Double Unders: 75 Single Unders or 30 Lateral Line Hops

10:00 For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Hollow Rocks
10 Alternating Box Step-Ups
10 Air Squats
:15 Passive Hang + :15 Active Hang

—
Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads

Front Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 90%
Coaching Notes, Strategy, and Goals

Simple, progressive and getting into a good heavy single at 90% to finish off the series of Front Squats. Volume is lower today, loading is increasing and we are progressing into sessions that will target a new 1RM Front Squat at the end of the cycle.

Modifications:
Adjust to Back Squats for mobility issues, or if needed adjust to a Box Squat or Split Squat for knee and / or back issues.

“Second Wind”
For Reps:
2 Sets
6:00 AMRAP
10 Burpee Box Jump Overs
20 Single Arm Overhead Reverse Lunges (Right)
30 Toes to Bar
20 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in

Level 2:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Jump Overs
16 Single Arm Overhead Reverse Lunges (Right)
24 Toes to Bar
16 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in

Level 1:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Step Overs
16 Goblet Reverse Lunges
24 Hanging Knee Raises
16 Goblet Reverse Lunges
Max Burpee Box Step Overs
Rest 3:00 b/t sets

Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

Masters 55+:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Jump Overs
16 Single Arm Overhead Reverse Lunges
24 Toes to Bar
16 Single Arm Overhead Reverse Lunges
Max Burpee Box Jump Overs
Rest 3:00 b/t sets

Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

Score = Total Reps completed in the 6:00 AMRAP
This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs

Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)

Stimulus: Leg Stamina and Midline Capacity
RPE: 9/10

Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.
Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.

Workout Strategy:
We are looking to move consistently through the BBJO into the Single Arm Overhead Lunges before tackling the Toes to Bar in some consistent moderately big sets with the goal of completing the 30 reps in 6 sets or less. This means rep ranges of 5+ / set. We will then hit the back half with intensity tackling the Single Arm Overhead Lunges even quicker before sprinting through the max rep Burpee Box Jump Overs. The goal here is to complete the BBJO and Lunges each in about 60-75 sec then tackle the Toes to Bar in under 90 seconds before finishing off the round with another set of lunges and back to the BBJO.

Movement Modifications:

Single Arm Overhead Lunges: Reduce the load, adjust to Goblet Lunges, or even go for unweighted lunges. This would be great if you had a gym for walking lunges and could allow athletes to walk for the 20 steps rather than in place if possible.
Toes to Bar: Adjust to Alternating Toes to Bar, Toes to Target, Kipping Knee Raises, Knees to Chest, or move to the floor for a V-Up variation or abmat sit-ups.

Burpee Box Jump Overs: Reduce the box height, move to step overs, or adjust to traditional burpees or burpees over dumbbells.

Mondays workout is below. Here is your preview for the week.
Strength & Weightlifting
Monday: Clean & Jerk Volume under fatigue
Tuesday: Front Squat Progression (70–90%
Wednesday: Strict Press Volume
Friday: Squat Snatch Ladder

Gymnastics
Tuesday: Toes to Bar, Overhead Lunge Control
Wednesday: Push-Up Volume Under Fatigue
Friday: Chest to Bar Pull-Up Ladder

Conditioning
Monday: Barbell Grinder (C&J + Running)
Tuesday: AMRAP with interference and core fatigue
Wednesday: Push/Pull + Jump Rope Couplet
Thursday: Run into Max Effort Machine Sprint (Echo/Row)
Friday: AMRAP (Snatch + Pull-Up Volume)

Monday
3 Sets: For Quality
200m Run
4/4 World’s Greatest Stretch
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Bradford Press with Lockout
10 Lateral Bar Hops

Workout
“Iron Lung”
5 Rounds for Time
600m Run
10 Clean & Jerks
Load: 135/95lb, 61/43kg

Level 2:
5 Rounds for Time
400m Run
10 Clean and Jerks 115/75lb, 52/34kg

Level 1:
4 Rounds for Time
400m Run
15 Hang Power Clean and Jerks 45/35lb, 20/15kg

Masters 55+
5 Rounds for Time
400m Run
10 Clean and Jerks 95/65lb, 43/30kg

Goal: Time 18:00-23:00
Time Cap: 30:00
Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance
RPE: 9/10
Primary Objective: Complete the workout as close to 20:00 minutes as possible
Secondary Objective: Keep Clean & Jerks under 1:00 per round
Workout Strategy:
“Iron Lung” is inspired by a 2024 Semifinals test and demands high output across both running and barbell cycling. Athletes should aim to keep 600m run splits in the 2:45–3:15 range and Clean & Jerks in the :45–1:05 range per round. This balance will be crucial for staying within the intended time domain.
For athletes strong on the barbell, consider pacing the run slightly to save power for fast singles or small touch-and-go sets on the C&J. For runners, use the run to your advantage and stay moving, but accept slightly longer time under tension on the bar. The Clean & Jerks should be efficient, consistent, and never rushed into failure—quick singles with short resets are ideal for most.
This is a grinder—athletes should settle into a rhythm by Round 2 and aim to hold or slightly negative split the remaining rounds.
Movement Modifications:

Clean & Jerk: Scale the load or modify to hang Power Clean + Push Press or sub out Dumbbells if needed.

Run: Reduce to 400m / For direct Bike Sub think 1300/1150 Bike Erg or 40/28 Calorie Echo Bike