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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
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)
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
General Prep
2 x
1:00 Cardio Choice
20 Down Dog Alternating Toe Touches
Specific Prep
2 x
8 Romanian Deadlifts
8 Bradford Presses w/lockout
8 Back Squats
-
Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.
1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
4-6 Elevator Kip Toes to Bar (building to working modification)
-
1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar
Use this to confirm movement modifications and KB load before "Daniels" begins.
For Rounds + Reps
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall
Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg
Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
Competitor:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, top end load
8 Toes to Bar
Kettlebells: 2 x 70/53lb, 32/24kg
Wall Walk Complex = 1 Wall Walk + 3 Wall Facing Handstand Push-Ups / 10-in from wall
Hotel Gym / Travel:
2 Pike Push-Ups to Down Dog
30ft (9m) Single Dumbbell Front Rack Walking Lunge or Goblet Walking Lunge
8 V-Ups or Toes to Bar if rig available
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
12 Dual Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
