CrossFit – Fri, Jul 3

-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)

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks