PART A: Strength & Skill

5 Sets (1 set every minute on the minute)
6 Deadlift @7-7.5/10 RPE
-Directly into-
5 Sets (1 set every minute on the minute)
4 Deadlift @8-8.5+/10 RPE

PART B: WOD

4 Sets: 4 Minutes AMRAP
40 Deadlifts 40/25kg
40 Hang Cleans
40 Shoulder to Overhead
-rest 2min
*Pick up where you left off after each set

TARGET SCORE
Intended Workout RPE: 7.0-8.0 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 80+
Minimum Reps before scaling each set: 60

STIMULUS and GOALS
How to Pace: GRIND! Intensity is moderate-high effort; push to maintain consistent rounds across all 4 sets without redlining. This workout is a light barbell cycling test designed to challenge muscular endurance, grip stamina, and aerobic capacity. The light load allows for high-rep cycling, but the volume and transitions will test your ability to manage fatigue and maintain consistent movement quality. The same weight is used across all movements.

How it should Feel: MUSCULAR ENDURANCE! Expect significant grip and shoulder fatigue as the workout progresses, so plan breaks strategically to avoid burnout. Lighter weights usually mean you won’t be getting much (if any rest) during the workouts.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is extremely light but still plan for multiple breaks. Focus on fast, consistent reps with an efficient setup and avoid pausing unnecessarily at the top or bottom. Hook grip these to help you maintain grip endurance through the hang cleans!

Hang Power Clean: This is where grip fatigue will start to build. Break into 3-4 sets
Focus on using your legs to generate power and not rely solely on your arms. Minimize rest between sets; stay close to the bar and breathe.

Push Press or Push Jerk: Push press or push jerk. Use your legs to save your shoulders for the later sets. Focus on cycling the reps smoothly and recovering during the lockout at the top. Try and complete these in 3-4 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

AMRAP 2 Minutes
15 Bar Muscle Ups/ C2B/ Pullups
Max Thrusters in remaining time (60/40kg)
-rest 2 minutes-

AMRAP 2 Minutes
15 Thrusters (60/40kg
Max Bar Muscle Ups in remaining time
-rest 4 minutes-

AMRAP 2 Minutes
30 Chest To Bar Pull Ups
Max Thrusters in remaining time (40/30kg)
-rest 2 minutes-

AMRAP 2 Minutes
30 Thrusters (40/30kg)
Max Chest To Bar Pull Ups in remaining time

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Reps sets 1 and 2: 10-15+
Minimum Reps before scaling each sets 1 and 2: 6
Target Reps sets 3 and 4: 15+
Minimum Reps before scaling each sets 3 and 4: 10

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!!! This workout alternates between gymnastics and barbell movements with short, near max-intensity (95%+) AMRAPs. Each piece demands speed, strength, and strategy to maximize reps while avoiding burnout. The transitions between pulling and pushing movements will test your capacity to recover and switch movement patterns under duress.

How it should Feel: LACTIC ACID PARTY into PAIN!!!!! Be efficient and deliberate: Don’t rush the barbell or gymnastics to the point of failure. Break early and often if necessary. Push the final AMRAPs: In the last two rounds, empty the tank, especially on the finale.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Break these early and often if you are worried about burning out (which is very likely). Use aggressive hips on every rep, and make sure you relax your grip at the top. The goal should always aim for five or more reps at a time but don’t force it if it puts your arms in harm’s way.

Thruster: Weight is heavy off the start but still should allow for a set of 15 to be performed in 1-3 sets. Explosive hips and legs on every rep to help save your shoulders are key while breathing through the motion. The second weight should be like “Fran,” where a set of 15 or more is possible if you have to.

Chest to Bar Pull Ups: Your arms will be pretty smoked here so plan for manageable sets of 5-10 reps and try not to over-rest between sets.

PART B: Strength & Skill

Front Squat

*Do a set every 3 minutes.

3 Sets
12 Front Squat @6-6.5/10 RPE

PART C: Accessory work
*Do a set every 4 minutes.

3 Sets
10 Single Arm Dumbbell Lateral Raises (each side, focus on constant tension) @5/10 RPE
7 Weighted Inverted Row (weighted vest or wear a back pack)
*Rest 2-3 minutes between sets.

*Score is an emoji. Log weights for everything in notes.

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 Sets
1 Snatch @65-70% 1RM Snatch

3 Sets
1 Snatch @70-75% 1RM Snatch

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

PART B: WOD

3 Sets: AMRAP 6 Minutes
7 Power Snatches (50/35kg)
100m Run/ 150 Row/ 8/6Cal AB
48 Double Unders
-rest 2 minute between sets-

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high to high intensity
Target Reps each set: 268/256+ (3 rounds + Snatches and Row)
Minimum Reps before scaling each set: 237/228 (3 rounds)

STIMULUS and GOALS
How to Pace: STEADY! Intensity should be moderate-high. Push for a steady pace, but don’t fall off the tracks early; aim for sustainable effort across all three AMRAPs. Think about consistency: Treat the first round of each AMRAP as a “test pace” and hold that effort. Stay focused on efficiency in transitions; don’t waste time moving between movements. Use the rest period as a chance to reset mentally and physically; start the next AMRAP fresh and ready.

How it should Feel: CARDIO. The moderate barbell load, light row, and high-skill double-unders will challenge pacing and breathing without overwhelming one area.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is light (ideally under 60% of 1RM) where we should aim for quick singles or small touch’n go sets throughout. Be efficient with the bar path and explode with the hips on each rep.

Row/Ski: Set a sustainable pace that doesn’t put you in a cardio deficit. The goal should be to finish every round in under 50 seconds
Control your breathing here to recover from the snatches but maintain a steady output. Avoid sprinting and try for the same pace throughout.

Double Unders: Unbroken on all sets would be great. Make sure you lay your jump rope down in the easy to grab spot for easy transition in the next round.

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

5 Sets
6 Shuttle Runs (15m)
12 Burpee Box Jump Over (24/20)
250m Row/ AB 16/12cal/ Run 220m
rest 3 minutes in between sets

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Nice little anaerobic power with aerobic recovery. 85%+ effort per set. This is hard but repeatable; avoid redlining too early. The workout is designed to challenge athletes’ ability to push hard for around 3 minutes per set while recovering in the equal rest period. The focus is on maintaining consistent intensity across all sets.

How it should Feel: GASSY! Running taxes the legs, burpees hit the full body, and Ski targets pulling muscles and lungs. It’s just the right mix that hits everywhere.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move with a purpose here with the goal to stay under 45 seconds. Quick turns and slow down the final rep before going to the burpees.

Burpee Box Jump Over: Smooth and steady with a non-stop effort. Don’t sell out and blow up your lungs, which hinders your ability to push the ski. Try and stay under 55 seconds.

Ski/Row: Get on and move with a high intensity (85%+). Breathe through the motion and use total body. No slowing down, and aim to finish under 60 seconds.

Part B: Strength & Skill

10 Minutes (Every minute on the minute)
Min 1-2:
3 Split Jerk
Min 3-5:
2 Split Jerk
Min 5-10:
1 Split Jerk
*Start around 55-60% and work up to 80-85%.

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
25/20 Cal AB/ 300m Run/ 350m Row
30m Front Rack Walking Lunge (2×22.5/15kg) (No Pause/step through)
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – 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! All leg drive today. We want to see a steady, moderate effort across sets while trying to actively recover during the rest for a repeatable pace. Each set will take a solid amount of time, which should be enough to sustain it (hopefully).

How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY!! You will be challenged to move while posterior and anterior limbs are beaten down. Breathe and move steadily, not fast, to survive to avoid blowing up.

WORKOUT STRATEGY & FLOW
Echo Bike: Aggressive pace (85%+) with the goal to finish under 1:45. Emphasis using your upper body with the lower and slowing down the last 2-3 calories to allow your legs a chance to wind down.

Double Dumbbell Front Rack Walking Lunge / done like Walk Through Lunge: Weight needs to be light and allow for a non-stop effort every time. We are forcing you to perform the “Step Through,” so keep a constant pump and really feel the burn.

PART B: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets
3 Power Clean @65-70% 1RM Power Clean

2 Sets
2 Power Clean @75-80% 1RM Power Clean

3 Sets
1 Power Clean @80+% 1RM Power Clean

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

AMRAP 40 Min
480m Run/ 500 Row/ 40/32 AB
40 x DB Bench Press (30/22.5kg)
480m Run/ 500 Row/ 40/32 AB
40 x Pullups
480m Run/ 500 Row/ 40/32 AB
40 x Goblet Squat (30/24kg KB)
480m Run/ 500 Row/ 40/32 AB
40 x KB Swing 30/24kg

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate intensity
Target Rounds: 2+

STIMULUS and GOALS
How to Pace: GRIND! It is another long workout where you are just trying to stay moving. Pacing should be moderate and consistent across these long rounds and sets. Keep your breathing under control and stay hydrated.

How it should Feel: CARDIO! We have some MUSCULAR ENDURANCE today but it’s mostly a long grindy piece focused on how smooth you can 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

“Max Handstand Hold” & “Top Heavy”

Against a 3:00 clock:
Establish longest unbroken freestanding handstand hold

At 6:00 begins…
For time:
40/32Cal calorie Air Bike/ 500m Row/ 480m Run
25 Handstand Push Ups/ Deficit Pushups
50 Toes to Bar/ HKR / V-ups
25 Handstand Push Ups
40m Overhead Walking Lunge with (20/15kg) bumper plate

TARGET SCORE
Intended Workout RPE: 9.0+ – 90%+ – very high intensity

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE!! Push yourself on this one but know it is a combination of skill and muscular endurance within conditioning that matters!

How it should Feel: SKILL into GASSY and MUSCULAR ENDURANCE!!! We are testing our ability to stay upside down then going into a classic gymnastic chipper!

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: Smooth here and do what you can! Don’t force it, but find your balance and go for as big of a hold as you can in the first half of the 3 minute window if possible.

Row/ Run/ Assault Bike: Smooth in this and know the workout is not won here, but is a simple buy-in to get the party started!

Kipping Handstand Push Up: Kipping today! Work to stay smooth on this, and break earlier and more often than you think necessary. It will save your shoulders for the toes to bar and make the back half of these after the toes to bar more sustainable. Even quick sets of 5 can get these done fast. Use your kip forcefully from the beginning and it will pay off later.

Kipping Toes to Bar: Start with one big set! Know your ability. Come out with something sustainable and push yourself on the back half of these reps. Stay disciplined on the clock and try not to rest more than necessary.

Plate Overhead Walking Lunges: It’s just the bumper plate so get in a good overhead position and move smoothly with it! Try to knock out 25-50+ feet a time before breaking. You are almost home free!

PART B: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets
3 Power Snatch @60-65% 1RM Power Snatch

2 Sets
2 Power Snatch @70-75% 1RM Power Snatch

3 Sets
1 Power Snatch @75+% 1 RM Power Snatch

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

3 Sets (New set every 3 minutes)
15 Back Squat @5-6/10 RPE

4 Sets (New set every 1 minute and 30 seconds)
5 Back Squat @6.5-7.5/10 RPE

Part B: WOD

8 Minute EMOM
5 Power Clean and Jerks (60/45kg) + (5 x Slam Balls + 5 x Burpees)
*Pick a weight you can keep unbroken.

-rest 2 minutes-

8 Minute EMOM
10 Box Jump overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate to moderate/high intensity
Target Time minutes 1-8: sub 15 seconds
Time Cap minutes 1-8: 25 seconds
Target Time minutes 11-18: sub 30 seconds
Time Cap minutes 11-18: 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! Solid barbell cycling work today as you come out with a moderate-high intensity on smooth and methodical sets. The purpose of this session is to help improve bar path, cycling capacity, leg conditioning, and efficiency to help cut down on time under tension during barbell and box jump workouts.

How it should Feel: GASSY and MUSCULAR ENDURANCE!! Choose your weight wisely, or you will fail miserably during the rest. Focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately light (under 60% of 1RM Power clean and Jerk) where you can maintain unbroken reps all the way through. Breathe through the motion and remember; smooth is fast, fast is smooth.

Box Jump Over: We have this under some fatigue but we are building some leg conditioning with this bounding work! Stay low and smooth on the box and find a good cadence you can repeat each rep!

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

500m Row or Ski/ 480m Run/ 40/32Cal AB
220m Farmers Carry 2x 24/`16kg
10x 10m MB Walking Lunges (100m) 15/10kg
-Rest 3min-

350m Row/ 300m Run/30/26 Cal AB
100m Farmers Carry
7x 10m MB Walking Lunges (70m)
– Rest 2min –

250m Row or Ski/ 220m Run/ 16/12 Cal AB
100m Farmers Carry
4x 10m MB Walking Lunges (40m)

PART B: Strength & Skill

*Do a set every 2 minutes.

3 – 4 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE

PART C: Finisher

5 UNBROKEN sets of Wall Walks of max effort each set
-Rest as needed between sets to go unbroken for each set-

*Score is total Wall Walks accumulated for 5 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

5 Sets:
250m Row or Ski/ 16 Cal AB/ 220m run
15 Overhead Squats 45/30kg/ Heavy GB Squats
5 Ring Muscle Ups/ (2-1)/ 10 x Chest 2 Bar
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Today’s workout has us attacking sets with a high intensity with the goal of staying consistent on times and sets. Set the tone on the erg without hindering your upper body’s ability to go right into the overhead squats and muscle ups. Be sure to roll/shake your arms out during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE!
Shoulders won’t get a break today; don’t say we didn’t warn you. Keep great positions and learn to push right up to failure before resting.

WORKOUT STRATEGY & FLOW
Ski: Somewhat aggressive pace (85%+) while emphasizing big hip drive and breathing through each pull. The goal should be to finish around 60 seconds while slowing down the final 2-3 calories.

Overhead Squat: Weight is light and should allow for unbroken sets across the board or at least most of the workout. Squat snatch the first rep, and keep moving. Breathe through the motion and make sure you lockout at the top.

Ring Muscle Up: Unbroken would be nice! After the squats, take a second, chalk up, and then get to work. Be kip on each rep with an aggressive turnover. If you must break, just keep the short rest and aim to finish near the target score!

PART B: Strength & Skill

5 Sets (1 set every minute on the minute)
7 Deadlift @6.5-7/10 RPE
-Directly into-

4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE

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.