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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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
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
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
General Warm-Up
1:30 Cardio Choice
10 Banded Pass Throughs
5/5 World's Greatest Stretch
-
50 Single Unders
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
-
30 Double Unders or 50 Single Unders
10 Alternating Dumbbell Snatch
5 No-Jump Burpees
Specific Barbell Prep
Add Loads, Barbell Off the Floor
2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch
2 Power Snatch (Quick Singles)
2 Touch and Go Power Snatch
-
Building Loads to 60% prior to starting
Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders
Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.
For Time
Every 2:00 x 8 Sets
Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells
Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Dumbbell: 50/35 lb, 22.5/15 kg
Score = Sum Total Time
Goals: 1:15-1:30 per set (10:00 - 12:00 total time)
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg
Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg
Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
Competitor:
Every 2:00 x 8 Sets
Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders
Dumbbell: 70/50 lb, 32/22.5 kg
Hotel Gym / Travel:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells
Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders
Dumbbell: Heaviest available
For Quality
3 Sets:
:30 Seated Figure Four Stretch
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
