THURSDAY

General Prep

2 Sets: For Quality

12/9 Calorie Echo Bike / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

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Then get into progressions for the Workout

Conditioning

Level 2.

Every 8:00 x 4 Sets

15/9 Calorie Echo Bike

2 Wall Walks

300m Run

2 Wall Walks

60m Farmers Carry

Load: 20/16kg

Performance

Every 8:00 x 4 Sets

20/14 Calorie Echo Bike

3 Wall Walks

400m Run

3 Wall Walks

100m Farmers Carry

Load: 24/20kg

Coaching Notes, Strategy, and Goals

Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

Primary Objective: Stay consistent with wall walk execution under fatigue, aim for unbroken or quick resets.

Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.