Part A: WOD

AMRAP 2 Minutes
12 Dumbbell Front Squats (2×22.5/15kg)
12 Dumbbell Deadlifts
Max Reps Bar Muscle Ups/ jumping progressions
-Rest 1 minute between sets-

*Complete sets until you accumulate 40 Bar Muscle Ups.

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 14 minutes (5 sets)
Time Cap: 20 minutes (7 sets)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!!! This is a high-intensity, interval-based partner workout that requires Dumbbell efficiency, synchronized pacing, and strategic transitions to accumulate all the bar muscle-ups as quickly as possible. The goal is fast and smooth reps to preserve time for muscle-ups.

How it should Feel: LACTIC ACID PARTY into PAIN!!! Legs and grip will be under constant attack in these sets. Communicate! Smart transitions and teamwork determine success.

WORKOUT STRATEGY & FLOW
Dumbbell Front Squats: Unbroken every round—the goal is fast and smooth reps to preserve time for muscle-ups.

Dumbbell Deadlifts: Quick reps and sets! We’d love each partner to do 1 big set back and forth but 2 sets each is okay too. Hook grip them, lock in your back, and go!

Bar Muscle Ups: Try and aim for sets of 5+ to start back and forth. Communicate and keep transitions aggressive. If you need to do less, that’s okay, just be smooth and make your reps as flawless as you can!

Part B: Strength & Skill
9 sets
*Do a set every 3 minutes

5-8 Dumbbell Bench Press 8-9/10 RPE
3-6 Strict Pull Ups (weighted if need be)

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

4 sets (1 set every 5 minutes)
250m Calorie Row
15/12 Calorie Echo Bike
8 Shuttle Runs (25m)

Subs:
60 Sec of:
KB Swings
Burpees
Wall Balls
DU’s

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic power and engine-building, designed to push your lungs, legs, and mental grit while demanding a strong, repeatable effort every round. With one set every 5 minutes, the goal is to stay aggressive and consistent across sets..

How it should Feel: CARDIO! You should feel like you’re working hard but in control. Fatigue will kick in on the middle rounds, especially in the legs and lungs—this is where pacing discipline matters. Final set is full send!

WORKOUT STRATEGY & FLOW
Row/Echo Bike: 80-85% to start on each machine and settle into a strong but sustainable pace. On the back half of each machine you can kick it up a notch. Sprinting too hard will crush your legs for the shuttle runs.

Shuttle Run: Stay light on your feet and push the pace here. Final push to a near sprint on the last 2-3 runs each round.

Part B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

PART C: 

3 Rounds

5 Strict Ring Muscle Ups/ False Grip Progressions
– rest 60 seconds –
20 Russian Push Ups
Rest 2min

STIMULUS and GOALS
How to Pace: PACE: We are building strength not as much capacity, but also trying to find our threshold.
How it should Feel: MUSCULAR ENDURANCE: Both strict and kipping will tax your pull and press.

WORKOUT STRATEGY & FLOW
Strict Ring Muscle Up: If stringing them together, go 7/10 RPE on round 1 so you have some strength left for the last round.
Russian Pushups: Keep core tight and press through the ground during turnover!

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.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Part B: WOD

25 Snatch (70/45kg) (not more than 85%)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: GRIND! This is a gritty, high-volume, full-body workout that demands barbell efficiency, pacing through burpees, and mental toughness on wall balls. The biggest challenge will be upper body stamina and pacing, especially in the box jumps and wall balls after the heavy snatches.

How it should Feel: MUSCULAR ENDURANCE! Don’t burn out on snatches, stay steady on box jumps, and push the wall balls with minimal breaks! This will get grippy into heavy shoulder fatigue and ending with a leg burner, enjoy!

WORKOUT STRATEGY & FLOW
Snatch: Weight is moderate/heavy (under 85% 1RM Snatch) and should be approached in steady singles. Focus on utilizing a strong and aggressive leg drive on every lift. You can squat or power these today!

Box Jump Over: Keep moving at a smooth and steady pace that allows your heart rate to stay under control.

Wall Balls: Sets of 20 or more should be the goal. Don’t get caught resting longer than you work. Regardless of your sets, try to stay disciplined on how often you do a set and staying on top of the work!

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

Squat Snatch

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

Part B: WOD

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 160+ reps (4+ Rounds) on AMRAP 1 and 80+ reps (2+ rounds) on AMRAP 2
Minimum Rounds before scaling: 120 reps (3 Rounds) on AMRAP 1 and 70 reps (1 Round + Double Unders) on AMRAP 2

STIMULUS and GOALS
How to Pace: CHALLENGE! Be steady and controlled! Avoid redlining in the first round. Aim for consistent round times across all 3 sets. Each AMRAP is a sprint-style workout, meaning fast but controlled reps are key. Last one is all about hanging on.

How it should Feel: GASSY and GRIPPY! Sustainable, Smooth Breathing while staying in control, moving at a 85% effort without major fatigue as the rest comes before we need to slow down much.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken! Deep breath every time while focusing on relaxing your arms and shoulders. Lay your rope down after every set to avoid a tangled mess.

Toes to Bar: Unbroken is the goal but break into two quick sets to avoid blowing up your grip if needed.

Burpee Pull Up: Just move! These don’t have to be quick but they need to be non-stop. Breathe through the motion.

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

10 Rounds
2 Rope Climb (OR 6 Strict Pull Up)
3 Deadlift (140/100kg)
4 Shuttle Run (25m)/ Row 150m/ Cal AB 10/7

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 13-15 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This one is about coming out with a smooth sustainable pace and hanging on to it when the rounds get tough! If your goal time is 15 minutes then simply divide by 10 and come out at 90 second rounds. Practice wise yet aggressive pacing today!

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Those rope climbs and deadlifts will fatigue your pull, posterior chain, grip and core. Be ready for the low back to get toasty on the shuttle runs as well with all the bending and twisting. Be sure to WARM UP well to help mitigate this.

WORKOUT STRATEGY & FLOW
Rope Climb: Smooth reps with efficient descent is what we are wanting here. Don’t come out too aggressive with something you can’t hang on with in later rounds. Not wasting energy here is key.
—or Strict Pull Up

Deadlift: Heavy weight but light on the reps! Don’t use over 80% of 1RM and try to hang on for all reps unbroken as long as possible. That bounce really does help on these! (Don’t “cheat” with the bounce, but use natural momentum)

Shuttle Run: Non-stop jog pace is probably what you will do best with here. Find a rhythm and stay in it with later rounds so you don’t drop your speed drastically! Watch that clock to stay on top of it!

Part B: Strength & Skill

*Do a set every 4 minutes.

4 Sets
6 DB x2 Box Step Up @7-8/10 RPE
3 Bench Press @70-80% 1RM Bench Press
3 Weighted Pull Up

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

* Start at 80% of 1RM and decrease in % each round

Jerks from the Rig or Floor
AMRAP 1 Minute 80% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 70-75% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 60-70% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 50-60% of 1RM

-rest 4 minutes-

Front Squats
AMRAP 1 Minute 80% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 70-75% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 60-70% of 1RM
Rest 2 minutes-
AMRAP 1 Minute 50-60% of 1RM

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Reps for Jerks: 25+
Minimum Reps before scaling for Jerks: 20
Target Reps for Front Squats: 25+
Minimum Reps before scaling for Front Squats: 20

STIMULUS and GOALS
How to Pace: STEADY! This one is all about staying working! The weights are meant to be challenging but something you can hit without failing. Aim to not start over 90% and don’t finish over 70%. Obviously you will get more reps and the weights decrease. Try to stay working as much of each minute as you can.

How it should Feel: HEAVY or LACTIC ACID PARTY and MUSCULAR ENDURANCE! The load relative to your 1RM will highly dictate how it feels. We want you to approach the bar with confidence and keep tension in your core for all the lifts. The lactic build up in your legs will be noticeable if you jerk correctly, and as you move into the front squats.

WORKOUT STRATEGY & FLOW
Rack Jerk (take from blocks if available): Speed and power are king here! Use that leg drive and don’t get lazy overly relying on your shoulders. This will get you more reps and help reinforce good positions and technique.

Front Squats from Rack: Shoulders and legs will have some fatigue at this point. We recommend having a gameplan for if/when you think you will need to rack it during the minute at heavier weights vs. going for the entire minute and resting briefly while you hold the bar.

Part B: Finisher

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

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 Rounds
12 Box Jump Over (30/24)
250m Row/ 8x 25m Shuttle Run/ AB 16/12Cal

-rest 3 minutes-

3 Rounds
250m Row/ 8x 25m Shuttle Run/ AB 16/12Cal
24x Heavy KB Swing

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
250m Row/ 8x 25m Shuttle Run/ AB 16/12Cal
24x Heavy KB Swing

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: 5-6 minutes (8-9 minutes on the last workout)
Time Cap each set: 7 minutes (11 minutes on the last workout)

STIMULUS and GOALS
How to Pace: STEADY! This one is a lot on the machines and when you aren’t, you have a movement that is basically like being on a machine. Know your paces for each and stick to that pace throughout the whole workout.

How it should Feel: CARDIO! This one might beat up your legs a bit but mostly it’s going to get you out of breath and fatigued.

WORKOUT STRATEGY & FLOW
Ski/Row: Steady consistent pace is going to be key. Know the pace you want to keep ahead of time and focus on staying there throughout the workout OR possibly going a little faster if you feel good.

Box Jump Over: We aren’t prescribing stepping down but we recommend it. This will not only save your achilles but it will also help you keep a good cadence on your reps and keep your overall pace.

Part B: Strength & Skill

15 x Hollow Hold V-ups
8x L-Sit/ Standing Rope Pull Ups/ L-sit Ring Pullup/ Hanging L-sit Pullup
x 3-4 Rounds

** L-Sit off the floor

Part C: Strength & Skill

3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat

*Rest as needed between sets.

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 minute.

3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch

*Rest as needed between sets.

Part B: WOD

4 Sets
18/14 Calorie Echo Bike/ 10x25m Shuttle Run/ Row 300m
12 Overhead Squat (60/45kg)
6 Ring Muscle Up (OR 9 Burpee Pull Up)
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Push this one from the get go! We have a rep scheme descending so you can move quickly from station to station and hold bigger sets. We’d love for you to start aggressive and stay with the same score, or slightly faster, each set!

How it should Feel: GASSY and MUSCULAR ENDURANCE! The bike will get the lungs going and then you will have the Overhead squats will fatigue shoulders with legs not fresh off the bike. The muscle ups will challenge your pressing capacity at the end of each interval.

WORKOUT STRATEGY & FLOW
Echo Bike: Come out ~85% effort each bike and aim to finish these calories in just over a minute.

Overhead Squat: We want unbroken ideally throughout here! If you blow up and need to drop to 2 sets that is okay. Think position is king and the same cadence each rep! Don’t use over 60% of 1RM for these.

Ring Muscle Up: 1-2 sets is the aim! If you need to drop to smaller sets in later rounds that is fine as long as you don’t drop past the time cap.
—or Burpee Pull Up

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 Sets:

AMRAP 2 Minutes
100 Double Unders/ SU/ AB 20/16Cal/ Row 250/ Shuttle run 25m x 8(60sec work)
Max Wall Walk in the time remaining

-rest 2 minutes-

AMRAP 2 Minutes
100 Double Unders/ SU/ AB 20/16Cal/ Row 250/ Shuttle run 25m x 8(60sec work)
Max Toes to Bar in the time remaining

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 5+ for wall walks and 20+ for toes to bar
Time Cap each set: 3 for wall walks and 15 for toes to bar

STIMULUS and GOALS
How to Pace: SPRINT! We want you to really get after these AMRAPs. Be quick and smooth on the double unders and then accumulate reps with the time you have remaining. Don’t need to go unbroken but rest should be quick, then slam those reps as much as you can til you hit the time limit!

How it should Feel: GASSY and MUSCULAR ENDURANCE! This one is going to get that heart rate up and then test your shoulder and grip endurance. Be aggressive but know your abilities and don’t empty the tank til the final 20-30 seconds.

WORKOUT STRATEGY & FLOW
Double Under: Smooth is fast. Breathe and just make sure that you are able to keep unbroken sets across the whole workout.

Wall Walk: If you can try to establish a pace where you are always moving. If you do need to break it should be very quick. Make sure you are ending with the end of a rep and not wasting energy being halfway through a rep.

Kipping Toes to Bar: Really let that kip help you hold onto the bar. If you feel your grip starting to fail, hop off quickly and then just get right back on.

Part B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

*Rest as needed between waves.

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 sets:
AMRAP 5 Minutes
1 Rope Climb
10m Dumbbell Front Rack Lunge (2×22.5/15kg)
30 Double Unders

-Rest 3 minutes-

AMRAP 5 Minutes
3 Devils Press (2×22.5/15kg)
250m Row/ Ski/ AB 16/12Cal/ Run 10x 25m Shuttle
10m Handstand Walk/ x 2 Around the world Box drill/ Pike HS Hold Shoulder taps/ Tall Plank Shoulder taps
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
5ft lunge = 1 rep
10m = 1 rep
Target Reps each set: 136+ (4+ rounds) on workout 1 and 72+ (3+ rounds) on workout 2
Minimum Rounds before scaling each set: 102 (3 rounds) on workout 1 and 56 (2 rounds) on workout 2

STIMULUS and GOALS
How to Pace: STEADY! This workout blends grip endurance, midline stability, and aerobic capacity while challenging both strength and gymnastics skills. For the first amrap stay consistent and controlled to avoid blowing out your grip. Move smoothly through the rope climbs, keep lunges steady, and breathe through the double unders. Expect a higher heart rate on the second amrap. Maintain a steady effort on the Ski and push the pace on the Devil’s Press while keeping control for the Handstand Walk.

How it should Feel: CARDIO! Fatigue will set in progressively, especially in the grip and shoulders. You should finish feeling challenged but not completely redlined—it’s about sustained effort rather than maxing out early.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump, use legs before arms and get down fast.

Double Dumbbell Front Rack Walking Lunge: Short and sweet, no hesitation, just pick up the weight and get moving.

Double Under: Unbroken! Ensure you lay your rope down every time.

Dumbbell Devil Press: Be efficient and launch the weight up with your hips. Breathe through the motion and don’t stop moving.

Ski: use your total body and breathe through the motion. Pacing should be moderate-fast while aiming to stay under 50 seconds.

Handstand Walk: Unbroken! Deep breathe before starting..

Part B: Strength & Skill

20 Sets
1 Squat Snatch @65-75% 1RM Snatch
*Play around with your technique.
**Rest as needed between sets.

20 Sets
1 Clean & Jerk @65-75% 1RM Clean & Jerk
*Play around with your technique.
**Rest as needed between sets.

** Keep the weight and effort at 65-70% so as to be able to focus on better technique

Part C: Optional
Bench Press DB or BB
x 10 reps rest between sets

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.