SATURDAY

General and Specific Prep (8-10min)

3 Sets: For Quality

12 Bear Plank Shoulder Taps

10 Air Squats 

8/8 Single Arm Dumbbell Deadlift

8 Dumbbell Hang Snatch @ Warm-Up Load

6 Inchworm Push-Ups

FITNESS

For Time, with a Partner

400m Run

40 DB Push Press

40 Wall Balls

400m Run

60 KB SDHP

60 Wall Balls

400m Run

8 Wall Walks

80 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 15/12kg

Wall Ball: 6/4kg

PERFORMANCE

For Time, with a Partner

400m Run

60/40 Handstand Push-Ups

60 Wall Balls

400m Run

80 KB SDHP

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 22.5/15kg

Wall Ball: 9/6kg

Coaching Notes, Strategy, and Goals

This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximise performance without redlining too soon.

Goal: 20-26 minutes
Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina
RPE: 8/10

Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.

Secondary Objective:  Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimise fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.