Mobility and Body Heat
2:00 Cardio Choice
:60/:60 Banded Lat Stretch
:40 Hang From Pull-Up Bar
General Movement Prep (6-8 minutes)
2 Sets
10 second Hollow Rock + 10 second Hollow Hold
10 Scapular Pull-Ups
5 Tempo Push-Ups (31x1)
:20 Dead Ball Bear Hug Hold
Specific Barbell Prep and Loading
Go Over Bench Press Technique
5 Reps @ 50% + 5 Banded Pull-Ups
3 Reps @ 60% + 3 Banded Pull-Ups
3 Reps @ 65% + 3 Banded Pull-Ups
Bench Press
Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70% + 8 Strict Pull-Ups
Set 2: 5 @ 75% + 8 Strict Pull-Ups
Set 3: 5 @ 80% + 8 Strict Pull-Ups
Set 4: 5+ @ 85% + 8 Strict Pull-Ups
Scaling. Reduce Rep Range of Pull-ups and add Band for assistance
Conditioning
4 Rounds For Time (Waterfall Style in teams of 2/3/4)
15/12 Cal Echo Bike (12/8)
15/10 HR Push-Ups
40m Farmers Carry
30/20m Dead Ball Carry
10 Dual DB Box Step-Ups
Performance.
Farmers Carry: 32/24kg
Dead Ball: 55/45kg
Box Step-Ups: 22.5/15
Fitness.
Farmers Carry: 20/16kg
Dead Ball: 55/45kg
Box Step-Ups: 22.5/15
Goals / Stimulus / Objectives
Goal: Keep a Steady Pace across the workout, aiming to keep each round between 3-4 mins
Time Cap: 16 mins
Primary Objective: Stay ahead of the person following you.
Secondary Objective: Unbroken Carries
Stimulus: Aerobic stamina under carrying fatigue. Athletes must balance heart rate control with lower-body endurance.
RPE: 8/10—Moderately uncomfortable. The workout requires managing breathing on the Dead Ball Carry.
