MONDAY

General Prep

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Active Pigeon Pose

5/5 Kettlebell Suitcase Deadlifts

10 Goblet Cossack Squats

4 Tuck Jumps

Specific Prep

4 Back Squats @ 40%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 50%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 60%

2 Lateral PVC Pipe Jump Overs

--

Then Load to 70% on Barbell

Loading:

Set 1: 70%

Set 2: 75%

Set 3: 80%

Set 4: 80%+

Strength

Every 2:30 x 4 Sets

4 Back Squats

+

4 Lateral PVC Pipe Jump Over,

For Height

Place PVC Pipe on top of box and weigh down with weight plate

Box. 24/20

Level 2

As prescribed, Lower PVC Pipe Jump

Coaching Notes, Strategy, and Goals

Goal: Focused controlled reps on the Back Squats and clean execution on the Lateral PVC Pipe Jump Over. 

Stimulus: Absolute Strength and Plyometrics

Cues:

Root through the floor, hips move back and down on the Squat

Focus on pulling the knees up and drive over the PVC Pipe. 

Conditioning

3 Sets:

1:00 AMRAP

12/9 Calorie Echo Bike

- Max Single KB Front Rack Step-Ups

Level 2:

Calories: 9/7 

Kettlebell: 20/12kg

Level 3.

:30 Cals into :30 max reps

- Rest 1:00 -

1:00 AMRAP

12/9 Calorie Ski

- Max KB Goblet Squats

- Rest 1:00 -

Kettlebell: 24/16kg

Box Height: 20in

Coaching Notes, Strategy, and Goals

Score: Total Step-Ups + Total Goblet Squats across all 3 sets

Goal: Accumulate 40–60+ total reps between step-ups and squats

Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue

RPE: 8.5–9/10

Primary Objective: Maximise clean reps on kettlebell movements after fast calorie buy-in

Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work

Workout Strategy:

Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.

Midline

2 Sets: For Quality

1:00 Weighted Forearm Plank

Rest :15

:30 Side Plank (Right)

Rest :15

:30 Side Plank (Left)

Rest :30