CrossFit – Sun, May 31 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 10 Cossack Squats 5 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers 20 Alternating Plank Shoulder Taps Specific Prep 2 Sets: Empty, Then Light Loads 3 Clean Lift Off 3 Power Clean 3 Push Press 3 Front Squat 3 Thruster
CrossFit – Tue, Jun 16 Warm-Up Flow General Warm-Up 3 Rounds 400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round) 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 12/12 Leg Swings 10/10 Fire Hydrants 10m A-Skips + 10m B-Skips Primer 2 Sets: 200m Run at goal pace 10/8
CrossFit – Thu, Jul 2 Warm-Up Flow General Warm-Up 2:00 Cardio Choice 10 Alternating Scorpion Stretch 10 Alternating Iron Cross Stretch 10 Cat Cows 5/5 Thoracic Book Openers :20/:20 Samson Stretch 2 x 5 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers 20 Bear Plank Shoulder Taps 10 Kettlebell Deadlifts 5 Russian Kettlebell Swings Specific Prep
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
-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
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
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
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
:45 Child’s Pose w/ Side Bend
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
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-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.
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
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
Level 2:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Wall Walk: 15-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Level 1:
12:00 EMOM
Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 30-in From Wall
Kettlebell: 35/26lb (16/12kg)
Box: 20in
Masters 55+:
12:00 EMOM
Minute 1: 3 Wall Walks
Minute 2: 14 Russian Kettlebell Swings
Minute 3: 6 Box Jumps or Step-Ups
Wall Walk: 20-in From Wall
Kettlebell: 53/35lb (24/16kg)
Box: 24/20in
Competitor:
12:00 EMOM
Minute 1: 5 Wall Walks
Minute 2: 20 Russian Kettlebell Swings
Minute 3: 10 Box Jumps
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
12:00 EMOM
Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold
Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)
Minute 3: 8 Bench Jump Overs
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
