CrossFit – Thu, Jul 2

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.

Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Workout Strategy

"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Modifications / Adjustments

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)