WEDNESDAY

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 Prone Shoulder Taps

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 3:00 minutes x 5 Sets

5 Bench Press 75-85%

Strict Pull-Ups 9-8-7-6-5

Scaling. Reduce Rep Range of Pull-ups and add Band for assistance

Conditioning

Amrap 15

Fitness

12/9 Cal Echo Bike

12 Box Step-Overs

9 Hang Power Cleans 40/30

6 Burpee Pull-ups

Performance

15/12 Cal Echo Bike

12 Box Jump Overs

9 Hang Power Snatch 40/30

6 Bar Muscle Ups

Goals / Stimulus / Objectives

Goal: Keep a Steady Pace across the workout, aiming to keep each round between 3-4 mins

Primary Objective: Unbroken hang power movements

Secondary Objective:

Stimulus: Aerobic stamina with pulling endurance. Athletes must balance heart rate control with upper-body endurance.

RPE: 8/10—Moderately uncomfortable. The workout requires managing fatigue on the air bike.