General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
