TUESDAY

General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope 

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21x1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Strength

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 30m Dual Kettlebell Front Rack + 30m Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

Kettlebells @ 2 x 24/16kg

Coaching Notes, Strategy, and Goals

Details

• Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.

• Kettlebells: Use weights of 2 x (24/16kg) for the front rack and farmer's carry. Focus on maintaining a strong core and upright posture during carries.

Goals:

• Build upper body strength and stability through the bench press.

• Enhance grip strength and core stability with kettlebell carries.

• Maintain a steady pace to maximise performance and recovery during the rest minute.

Considerations:

• Adjust the weight of the kettlebells as needed based on your experience and comfort level.

• Focus on controlled movements and proper technique to prevent injury.

Fitness

For Time

2-4-6-8-10

Burpee Box Step-Ups

50 Single Unders

10/8 Elevated Push-Ups (On Box)

Box Height: 24/20in

Conditioning

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Under’s

10/8 Push-Ups

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10