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.

Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings

Then Barbell Specific Warm for Strength

Strength
10:00 EMOM
1 Snatch @ 80%+
Level 2:
As prescribed
Level 1:
10:00 EMOM
3 Hang Snatch @ 7-8 RPE

Workout
“Amanda”
For Time:
9-7-5
Ring Muscle-Ups
Squat Snatch
Load: 135/95lb, 61/43kg

Options
15-12-9
-Pulls ups
-Dips or push ups
-snatch

Or for a little more work
21-15-9
pull ups
dip
15-12-9
snatches

Lot of different ways to scale this high skill workout to make it a great workout for you.

Bodyheat and Mobility: (4-6 min)
2:00 cardio
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch

General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Take time to build to your first deadlift weight

Strength
Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+
Level 2:
As prescribed
Level 1:
Every 3:00 x 6 Sets
3-5 Reps @ 6-8 RPE
Focus on great form and building loads only in the range that you can maintain good technique as you build to a moderate heavy 3 rep.

THEN BEFORE WORKOUT
2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps

“The Cave and Beyond”

8:00 AMRAP
10 Power Cleans
15/10 Push-Ups or 12/8 ring dips or bench dips
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in

Level 2:
8:00 AMRAP
10 Power Cleans
15/10 or 12/8 ring dips or bench dips
10 Box Jumps
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 1:
8:00 AMRAP
10 Hang Power Cleans
15/10 Elevated Push-Ups
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Coaching Notes, Strategy, and Goals
“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement

10 Power Cleans (135/95 lb, 61/43 kg)
Move with intention, not reckless speed.
Advanced athletes: 5-5 split
Intermediate athletes: Quick singles or fast doubles/triples with minimal rest
Focus on quick turnover and solid receiving position—no sloppy catches.
Breathe at the top of each rep, keeping heart rate manageable.
15/10 Push-Ups
Pacing matters to avoid early blow-up.
Break early (8-7, 5-5-5, or smaller sets) if needed to prevent reaching muscular failure.
Maintain tight midline and full range of motion—chest to floor and full extension at the top.
Shake out arms quickly between breaks to minimize time loss.
10 Box Jumps (24/20 in)
Stay smooth and efficient.
Use a controlled jump up and quick step down.
Keep arms loose and relaxed; focus on breathing between jumps.
Land softly and immediately prepare for the next rep—minimize hesitation at the bottom.
Pacing & Recovery Tips
Barbell: Set a rhythm—if quick singles, ensure fast setup between pulls.
Push-Ups: Respect the volume—plan short breaks before reaching failure.
Box Jumps: Treat as active recovery—move at a steady pace without stopping.
Keep all transitions under 5 seconds to maintain strong pacing across the AMRAP.
Final 2-3 minutes: Increase tempo slightly if manageable

400m Run
—
20 Line Hops (Forward and Back)
20 Line Hops (Lateral)
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpian
20 Push ups

There is a long cardio piece today (BE READY BY :30 after) so we are going to hop right into Bench Press warmup
Take 6-7 minutes to build to your 70 percent.
Then Every 2:00 for 5 sets adding weight each set
set 1- 12 reps at 70ish percent
set 2- 10 reps
Set 3- 8 reps
set 2-6 reps
Set 1- 4 reps

Workout For Max Calories
4 Sets:
5:00 AMRAP
500/450m Row
400m Run
Max cal bike in remaining time
Rest 2:30 b/t sets –

Level 2:
As prescribed

Level 1:
4 Sets:
5:00 AMRAP
400/350m Row
300m Run
Max cal bike
Rest 2:30 b/t sets –

Movement Breakdown & Strategy
500/450m Row
Row at a fast but sustainable pace, targeting about 85–90% effort.
Men: 1:40–1:55/500m split
Women: 1:50–2:10/500m split
Focus on strong, efficient strokes and fast recovery to minimize heart rate spike. Pacing should be around that 5k pace rather than 1-2k pace.
400m Run
This is a controlled hard effort to set you up for the bike.
Target a pace that’s about 30-45 seconds/mile slower than your 1-mile PR pace.
Quick turnover, short efficient strides.
Use the first 50 meters to settle into breathing, then push to sustain speed through the full 400m.
Max Calorie Bike
The remaining time (likely 1:30–2:00) is spent attacking the bike.
Push hard from the start; don’t ease into it.
Stay aggressive: fast legs, strong arms, short bursts of power every 15–20 seconds.
Last 20 seconds = full sprint effort, no holding back.