Part A: Strength & Skill

10 Minute EMOM
1 Squat Clean
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
MB Squat Clean x 5-10 reps
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

600m Run/800m Row/ 45Cal AB @70% Effort
-rest 3 minutes-

10x 200m Row/ 150m Run/ 12Cal AB @80% Effort
-rest 30 seconds after each set-

600m Run/800m Row/ 45Cal AB @90% Effort

*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 60/70 seconds for the 200m and 3:30for the 800m
Time Cap each set: NONE!

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Cardio day – we start this session with a nice moderate primer. After the rest, it’s time to ramp up the pace to moderate to high intensity. Effort should be pushed on the 200m, but at a sustainable and consistent level across all sets with a short rest between. After the final 200m , we only have 30 seconds of rest before we hop back on for a fonal set to throttle up for a final very hard effort!

How it should Feel: GASSY into LACTIC ACID PARTY! Those 200m rows in the middle will light your hammies up. Stand up during the rest and focus on breathing through the motion. By the end the work will have stacked up allowing you to reinforce some CARDIO stimulus as well!

WORKOUT STRATEGY & FLOW
Row: The rows are ramp-up on the first and then almost emptying the tank on the last at 90%, while the middle portion is where the money is made. Use the first two sets to build into your pace. Focus on your leg and hip drive while controlling your breathing through each pull or Run

Part C: Gymnastics

For time:
50m Handstand Walk

Time Cap: 3 minutes

Suggested Warm Up
3 rounds:
5 Inchworms
10 PVC Prone Raises

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

10 Minute EMOM
1 Front Squat
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
Goblet squats x 5-10 reps
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

For Time:
25/20 Cal AB/ 400m Run/ 500m Row
25 Chest to Bar Pull Ups
25/20 Cal AB/ 400m Run/ 500m Row
15 Ring Muscle Ups/ Bar Muscle ups
25/20 Cal AB/ 400m Run/ 500m Row
25 Chest to Bar Pull Ups
25/20 Cal AB/ 400m Run/ 500m Row

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a high-volume pull and conditioning test combining large aerobic efforts with challenging gymnastics under fatigue. Each bike effort spikes the heart rate, setting up demanding pulling sets on the bar and rings. Athletes should pace early to preserve grip and shoulder stamina for the gymnastics. Break the pull ups and muscle ups to prevent failure and aim to keep round times consistent across the workout.

How it should Feel: GRIPPY and GASSY! Expect this one to feel grippy, shoulder-taxing, and aerobic. The bike will drive breathing intensity, while the gymnastics work adds upper-body fatigue that compounds each round. The final bike will test grit and breathing control as you push through fatigue.

WORKOUT STRATEGY & FLOW
Bike/ Row/Run: Come out at roughly 80% pacing. Push strong but steady, aim for consistent splits on each segment, ramping up the final set. The goal should be sub 1:45 on each effort.

Chest to Bar Pull Ups: Break into ~3 quick sets to preserve grip. You may be able to go bigger sets, or need something like quick 5-7 at a time, but remember to keep kip smooth, keep your rhythm on to minimize fatigue, and be conservative on the first sets then aggressive on the last (after the muscle ups).

Ring Muscle Up: Break into quick sets that you won’t blow up with. Remember to turn over strong and kip the dip. This is the bulk of time in the workout and where you can make up time mostly! (outside of the bike)

Part C: Gymnastics

3 Rounds
HS Hold 60 sec
Ring Dip Support L-sit Hold 30 sec
Ring Dip Support Bottom Hold 10 sec
Hollow Hold 30 sec

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 2 minutes

1x 3 Position Back Squat @65-70% 1RM Back Squat
1x 3 Position Back Squat @70-75% 1RM Back Squat
1x 3 Position Back Squat @75-80% 1RM Back Squat
1x 3 Position Back Squat @75-80% 1RM Back Squat
*3 Positions: parallel, just below parallel, and in the hole

No Barbell Option:
Sandbag / Goblet Squats 10-15
GHD Situps x 10-15
AB x 30sec

Part B : WOD

AMRAP 20 Minutes
Buy in – 1000m Bike Erg
Remining time AMRAP
12 Deadlifts (100/70kg)
9 Toes 2 Bar
6 Handstand Pushups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity

STIMULUS and GOALS
How to Pace: GRIND! Pace the bike at around 80% effort to stay consistent across rounds, then move deliberately but quickly on box jump overs. Deadlifts should be done in steady sets—unbroken if efficient, or broken into 2 quick sets to protect the back. Smooth transitions will be key to maximizing rounds.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! This should feel like a sustained grind with legs and lungs working from the bike and box, while grip and posterior chain fatigue build from the deadlifts. By the later rounds, athletes will be managing breathing and midline fatigue as much as muscle endurance.

WORKOUT STRATEGY & FLOW
Bike Erg: Moderate pacing, Keep cadence steady with powerful leg drive, maintaining consistent splits across all rounds.

Deadlift: Weight should be moderate (under 65% of 1RM) allowing for reps to be completed unbroken or 2 quick sets.

Toes 2 Bar and HS Pushups: Unbroken

Part C: Gymnastics
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull
1 Hang Power Clean
1 Floating Power Clean
1 Front Squat
60%, 65%, 70%, 75%

No Barbell option:
KB Swings x 10
Goblet Squat x 10
Air bike x 30sec

Part B: WOD

For Time:
30 Clean and Jerks (50/35) (* no dropping)
-straight into-
3 Rounds
25/20 Calorie Echo Bike
75 Double Unders
20 Pullups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! The 30 clean and jerks should be completed in quick steady singles or manageable touch-and-go sets, keeping heart rate under control before heading into the conditioning portion. Once on the bike, push for a hard but sustainable pace, then move smoothly into double unders. The goal is steady progress with minimal transition time and consistent pacing across all three rounds.

How it should Feel: GASSY! You should feel building fatigue in the shoulders and legs from the barbell, with the bike elevating heart rate into the red zone. Double unders will test composure under fatigue, requiring focus despite heavy breathing. The workout should feel like a grind that demands grit, with the last round of bike and jump rope being a fight to stay consistent.

WORKOUT STRATEGY & FLOW
Cycling Power Clean and Jerk : Light (under 50% of 1RM) with steady singles of 3-5+ touch-and-go sets. Keep the bar close, breathe between reps, and use leg drive on the jerk to save shoulders.

Echo Bike: Settle into a hard but sustainable pace (80%); avoid sprinting early and aim to push in the final round.

Double Under: Unbroken or break once quickly to avoid big rest periods. Lay your rope down every time.

Part C: Gymnastics
Hollow Hold 30 sec
Handstand Hold 30 sec
Max Handstand Walk/ Wall Walks 60 sec

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

20min AMRAP

7 x Push Press BB 60/45kg/ DB 22.5/15kg
14 x Deadlift BB/ DB/ KB swings Heavy x 14
28 x DU
Run 100m/ 9/7Cal AB/ 150m Row

– Rest 60 Sec –

Part B: Gymnastics

3 Rounds of
Max effort on each set of the following:
Weighted Pullups 3-5 reps
Strict Pullup
Ring Row

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

Power Snatch
5-5-3-3-2-2-1-1-1

* Find your heavy 1 rep Power Snatch for the day

NO Barbell Option:
7 Rounds
5+5 DB power snatches each side
30 Sec AB

Part B: WOD
14min AMRAP

7 x Snatches 45/30kg
7 x Handstand Pushup/ HR Pushups
14x GHD Situps/ 28 Abmat Situps

Part C: Gymnastics

3 Sets

60sec Handstand Hold
30sec Hang
30sec L-sit Ring Hold
rest 1min

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

3 sets of:
220m Run/ Row 250/ AB 16/12Cal
12 x Thrusters BB 50kg / DB 1x or 2x 22.5/15kg
8 x Ring or Bar MU/ 12 x C-2Bar
12 x Thrusters BB 50kg / DB 1x or 2x 22.5/15kg
220m Run/ Row 250/ AB 16/12Cal

– Rest 3min between Rounds –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! We have three fast-paced sets for you as we look to hold a moderate-aggressive effort through these heart-pounding movements. The point of emphasis needs to be breathing and staying steady while focusing on bringing their heart rate back down during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE into PAIN CAVE!!! The first set should always be the slowest, and then start to ramp it up or hold on through the following two sets. Negative splits are the goal for sets today! Stay controlled and smooth through the movements, and aim for fast transitions. It’s supposed to hurt, remember that.

WORKOUT STRATEGY & FLOW
Bike Erg: Start out standing to ramp it on both sets. Then, settle into a moderately aggressive pace (80%+) while focusing on relaxing the arms as much as possible. Slow down the final 2-3 calories to regain your legs and allow an aggressive transition to the bar. You can ramp intensity up to 85-90% on the 2nd bike.

Front Squat: Squat clean that first rep, and don’t look back. Weight should be light (under 50% 1RM), and most to all sets can be completed unbroken. Reps will become more difficult as lactic acid builds. Regardless, stay moving and breathing with a loose grip while staying upright with the torso. Don’t stare at the bar after the muscle-ups. Get right back to work.

Ring Muscle Up: Be strategic yet aggressive here! Challenge yourself here since it’s the only high-skilled part of the workout. Take a second after the squats if needed, and explode with every kip to launch your exhausted body above the rings.

Part B : Gymnastics

Week 3
Do 3 Sets:
15 x Ring/ Bull Bar/ Box Dips
5 x Jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x DBL leg seated leg lifts over a DB (sit upright)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

2 Rounds

30m x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
30 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

20m x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
20 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

10m x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
10 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

STIMULUS and GOALS
How to Pace: STEADY! The stimulus for today’s workout is moderate intensity with strategic sets to avoid muscle failure. This will be a slow burn as the workouts progressively become more challenging, making muscle failure more prevalent. Easy and sustainable pace for the first two workouts because the last will be all grit and grind.

How it should Feel: MUSCULAR ENDURANCE! The first workout is a primer, which is just a slow beat down on the body. It’s up to you during the breaks to recover enough to survive.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer Hold Reverse Lunge: Unbroken across all rounds is the goal. Weight should be moderately light, and there should be no hesitation or reason to stop. Practice before finding a comfortable hold that allows the shoulders/arms to relax somewhat and lets you keep a steady breathing pattern.

Deficit Pushup: allow for the majority of the sets to be completed unbroken. But a few breaks here and there early on will be your saving grace to avoid forced breaks down the road. This means you should break sooner rather than later before your arms/chest give, and then it’s too late. You have a LOT of reps here; don’t be a hero at the start, only to become a zero at the end.

Part B: Gymnastics

3 Rounds
Max Rep Strict Toes 2 Bar
Max rep V-ups
10+10 Alt Hands 2 Toes
-Rest 1-2 min-

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

10min AMRAP

7 x Front Rack Squats BB 60/45kg / DB/KB 25/17.5kg
4 x Wall Walks
4 x Shuttle Run/ 150m Row/Ski / AB8/6Cal

Part B: WOD
4 Sets of:
500m Row/ 480m Run/ 40/36Cal AB
5 x BB Cleans 70/50kg/ DB/KB cleans 2×25/17.5kg
10 x Burpee over BB/ DB
10 x Box Jumps

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We can move a little faster given the amount of rest provided. Breathing and smooth transitions need to be on point while attacking each station with a consistent and sustainable pace.

How it should Feel: GASSY! Each set will feel like you can’t do another, but stay the course, recover, and fight until the end. Don’t slack the final set only to ruin your average.

WORKOUT STRATEGY & FLOW
Row: Pacing here should be moderately aggressive (80-85%+) with a heavy emphasis on slowing down the final 50m. Let’s try to keep these under 1:50/2:00 and focus on using the total body and breathing through motion.

Cleans to shoulder: The weight should be moderately heavy, and we want to attack each rep. Aim for little to no hesitation between reps while trying to complete 1 clean every 5-8 seconds (Sub 40 seconds).

Burpees and Box Jumps: High box is about staying moving with little to no rest during the set. Be smooth and steady while focusing, transitioning efficiently up and over the high box.

Part C: Gymnastics
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

Deadlift

Find your heaviest 1 rep for the day

Part B: WOD

Partner Workout/ or Individual
100/80 Calorie Ski/ Row (split as desired)
Perform as many Deadlifts as possible as a team between rowing
*score deadlifts and weights used

-into-

10 sets (5 sets each partner)
15 Dumbbell Bench Press (2×22.5/15)
15 Dumbbell Bent Over Rows (2×22.5/15)
-rest while partner goes-

-into-

100/80 Calorie Ski/ Row (split as desired)
(sprint finish) 30sec/60sec splits

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY! Are you tired of searching for that perfect upper body push/pull combo to satisfy your chest day cravings? Endless nights lying in bed thinking about what’s going to be that workout where your shirt won’t even fit you after. Well, look no further! It’s here, and you get to do it with a partner. You get a tricep and shoulder primer and finisher with a nasty chest and back 10-rounder sandwiched in between.

How it Should Feel: MUSCULAR ENDURANCE and GASSY! Roll out your shoulders and chest while you rest. Smooth transitions will keep the pump pumping. I want each set of bench press and rows completed unbroken without setting them down between movements.

WORKOUT STRATEGY & FLOW
Ski: Try to move for 30 seconds or 10/8 calories back and forth. We want a moderate-high intensity here while focusing on using the total body and breathing through the motion.

Dumbbell Bench Press: The weight you select should allow you to complete all reps unbroken. Make sure to lock out at the top, and at the top of the final rep, roll up out of the bench to go right into the rows.

Double Dumbbell Bent Over Row: Unbroken, same weight as the bench, so make sure it’s smooth. Keep the dumbbells moving before the hurt sets in.

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.