Warm Up Routine

1 x 15:00

Every Minute on the Minute x 5 minutes Perform 2 vertical jumps continuous Directly into 3 med ball slams continuous

Anderson Squat

8 x 3

Glute-Ham Raise

3 x 8

Reverse Lunges

3 x 10

GHD Around the World

3 x 10

Reverse Hyperextension

3 x 20

Forward Sled Drag

6 x 10

Belt Squat

1 x 50

Warm Up Routine

1 x 15:00

Kip Swing

5 x 20

Pull-Up

Bench Press

9 x 3

Push-Up

3 x 20

Overhead Barbell Hold

3 x 30

Incline DB Bench Press

3 x 15

Pull-up

4 x 6

Barbell Row

3 x 12

Dips

3 x 12

DB Roll Back

3 x 12

Banded Row Lying on Bench

3 x 20

Running Clock: 75:00-80:00 Boxing Circuit 4 rounds :30 Punches: alternate jab-cross with hip rotation. Full extension every punch 10 forward ab wheels 5 each side ab wheels :30 Footwork: lateral shuffle, controlled. Weight on balls of feet.

Warm Up Routine

1 x 15:00

Single Leg Box Jump

10 x 2

Clean Deadlift + Power Clean + Push Jerk

6 x 4

Legless Rope Climb

10 x 1

Running Cl0ck: 48:00-58:00 Once this is complete, rest for 10 minutes. Water, mobility reset, mental prep for the lactic EMOM.

Cycle 1-3 Lactic Capacity

Running Clock: 60:00-90:00 Lactic Capacity 30-Minute EMOM Min 1: 15/12 Cal Echo Bike Min 2: 5 Strict Pullups Min 3: 50 Double unders RX Standard: RPE 8 Each station should be completable with 10–15 seconds to spare. If you have no rest, scale immediately. Bike: high power output — not sustainable pace. This is the lactic minute. SCALED Min 1 – Bike Calories 12/9 Min 2 – Banded Pull-Ups x 6–8 Ring Rows x 8–10 (feet under rings) Jumping Pull-Ups x 6–8 (controlled lower) Min 3 – 30–40 Double Unders or 80 Single Unders Scaled Standard: Steady breathing, no redlining. One quick break max per minute.

Warm Up Routine

DB Power Snatch

5 x 5

Dumbbell Rotational Punch

5 x 3

Running Clock: 25:00-35:00 Skill: Handstand Control EMOM 10 Odd minutes: 20–30 sec handstand hold Even minutes: 6–8 controlled wall walks Scaling Regression: Box pike hold Progression: Increase hold time (not freestanding) Coaching Cues • Straight line: wrist → shoulder → hip → ankle • Active shoulders (push tall) • Stop before technical breakdown Skill work builds long-term pressing stability that carries into heavier phases later.

Resisted Sprint

3 x 20

Sprint

Threshold Intervals Running Clock: 50:00-67:00 2 x 6 minutes at threshold pace running with 2 minutes walk between What threshold feels like RPE 7 — breathing is hard but controlled. You can speak a phrase but not a full paragraph. Heart rate 75–80% of max (estimate: 180 minus your age). This is harder than your Zone 2 run but not as hard as the conditioning EMOM. The 2-mile run in the Struggle Standard test lives in this zone. Modal: Running preferred — direct Event 5 carry-over. Bike or row acceptable. Target HR: 75–80% max HR (180 minus age is a field estimate). • Log your distance in each 6-minute interval — should increase across waves as threshold improves. • If HR climbs above 80%: slow down immediately, do not push through. • Round 2 should be as good as Round 1 — if it collapses, you went too hard in Round 1.

Aerobic Base Run 14 minutes continuous — run preferred, bike or row acceptable Zone 2 guidance This is base-building work. Not conditioning. Your heart rate should be 60–70% of max HR. A simple estimate: 180 minus your age. If you cannot speak a full sentence, you are going too fast. Slow down. Target HR: 60–70% max HR — 180 minus age is a field estimate. • Nasal breathing preferred throughout — if you must mouth breathe, you are too fast. • Relax your shoulders. Smooth cadence. Let your breathing set the pace. • Running is preferred for Event 5 carry-over (2-mile run).

Warm Up Routine

1 x 15:00

Box Squat

10 x 2

Barbell Deadlift

8 x 2

Bulgarian Split Squat

3 x 10

Romanian Deadlift

4 x 8

Backward Sled Drag

8 x 40

GHD Sit-Up

3 x 15

Band GHD Oblique Twists

3 x 10

Reverse Hyperextension

3 x 20

Pull Through

1 x 100

Warm Up Routine

1 x 15:00

Bench Press

8 x 3

Push Jerk

4 x 4

Incline DB Bench Press

3 x 10

Snatch Grip Bent Over Barbell Rows

3 x 12

Dips

3 x MAX

Band Crunch

4 x 30

DB Farmer's Walk

4 x 40

Running Clock: 65:00-75:00 Alactic Circuit EMOM X 10 Minutes 5 Plyo Pushups (you pick height) 5 Broad Jumps

Banded Tricep Pushdown

4 x 30

Rear Delt Flyes

4 x 20

Warm Up Routine

1 x 15:00

Power Clean + Push Jerk

6 x 2

Hang Power Snatch

4 x 3

Cycle 1 Day 7 - Anaerobic Conditioning

Running Clock: 40:00-60:00 4 rounds: Run 400m Deadlift ×12 (225/155 lbs) Bar-facing burpees ×10

EZ Bar Curl

4 x 15

Tricep Pushdown

4 x 30

Hammer Curl

3 x 15

Rear Delt Flyes

3 x 20

Dead Hang

3 x 30