Part A: Strength & Skill

10 Minute EMOM
1 Deadlift
*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:
KB Deadlift or swing x5-10 reps
AB 30sec
x rnds

Part B: WOD

4 Sets
20 GHD Sit Ups/ 40x ABMAt MB Situps
75 Double Unders/150 SU
5 Wall Walks
-rest 1:30 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a gymnastics endurance and midline conditioning workout that challenges core control, coordination, and shoulder stamina. Each set should be performed at a sustainable, repeatable effort. The GHD sit-ups fatigue the midline early, the double unders elevate heart rate, and the wall walks demand tension and control under fatigue. The 1:1 rest allows for recovery to maintain intensity across all five sets.

How it should Feel: MUSCULAR ENDURANCE & GASSY! Expect this to feel core and shoulder dominant with a steady cardio push throughout. The early rounds will feel manageable, but by the fourth and fifth sets, expect deep midline fatigue and shoulder burn from the wall walks. You should finish each round breathing heavy but capable of consistent output.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop with a steady cadence where your heart rate stays under control.

Double Under: Try to stay unbroken with a calm effort through these sets. Take a deep breath prior and lay the rope down when finished.

Wall Walk: Touch and go if possible, if not, then do a quick shake out at the bottom.

Part C: Gymnastics

Do 3 Sets
5 x Ring Rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
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.

Part A: Strength & Skill

10 Minute EMOM
1 Snatch
*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:
Alt DB Snatches 5-10 reps each side
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

TEAM WORKOUT (Teams of 2)
120 Wall Balls (10/7) (10/9ft)
600m Run/800m Row/ 45Cal AB @70% Effort
60x Box Jumps/ Stepovers
600m Run/800m Row/ 45Cal AB @70% Effort
120 Wall Balls (10/7) (10/9ft)
*Split reps as desired.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 20 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a moderate to long team conditioning piece that blends high-volume wall balls, machine work, and shuttle runs. The design rewards smooth transitions and efficient communication between partners. Each segment should be paced just below threshold, hard enough to keep output high but sustainable across the full chipper. Switch often on the Ski/Row to maintain a strong average pace, and use those breaks to recover for larger wall-ball and run sets.

How it should Feel: CARDIO! Expect this to feel aerobic and leg-heavy, with consistent breathing and lower-body fatigue building throughout. The wall balls will challenge stamina, while the Ski/Row keeps the heart rate elevated. The shuttle runs will spike intensity late, testing grit and coordination under fatigue.

WORKOUT STRATEGY & FLOW
Wall Balls: Sets of 10-20 reps back and forth will be the sweet spot. Try to transition without letting the ball touch the ground.

Ski/Row: Switch every 10-15 calories to hold strong pace and control breathing. Keep transitions tight, hand the handles off.

Box Jumps: Go 1:1 or switch every 2-5 reps.

Part C: Gymnastics

Do 3 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

10 Minute EMOM
1 Split Jerk
*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:
DB Press 5-10 reps each side
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (60/45kg)/
Back Squats (90/55kg)

* Scale Presses to lighter bar or DB
** Back Squats to Goblet / Air Squats

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 9-11 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This one will test your barbell fortitude and ability to rep out moderate/heavy percentages for more reps than usual! Pace knowing 55 reps for each is a lot but the reps descend so you can manage fatigue and keep intensity up. Smooth is fast today.

How it should Feel: MUSCULAR ENDURANCE! Quads and shoulders! Be ready for the fatigue and manage it with breathing through reps and resting in transition between sets.

WORKOUT STRATEGY & FLOW
Push Press / Push Jerk: From the ground. Hip drive here! Save the shoulders and make them as seamless as you can to not slow down in later rounds.

Back Squat: Can come from the rack. Brace, brace, brace! We do recommend a belt on this one to save the low back and help you stay in a good position throughout. Don’t rush the squats but try to minimize pausing at the top so you can rest without the barbell on you and decrease time under tension.

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 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.