Part 1 — Skill Stations

15 Minutes — 5 minutes each

Station 1: Double Unders

• Singles → penguin taps → DU practice

Station 2: Handstands

• Box pike hold → wall hold → shoulder taps → HSW

Station 3: Pulling

• Ring rows → strict pull-ups → chest-to-bar technique

No fatigue chasing. Practice.

Part 2 — “Cruise Control”

Every 4:00 × 5

• 1:30 easy/moderate cardio
• 10 light goblet squats
• 10 push-ups
• 10 sit-ups
• Rest remainder

Cardio can be:

• Bike
• Row
• Ski
• Run

Athletes rotate machines each round if necessary.

Target: RPE 5–6.

The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 

Part 1 — Skill Stations

15 Minutes — 5 minutes each

Station 1: Double Unders

• Singles → penguin taps → DU practice

Station 2: Handstands

• Box pike hold → wall hold → shoulder taps → HSW

Station 3: Pulling

• Ring rows → strict pull-ups → chest-to-bar technique

No fatigue chasing. Practice.

Part 2 — “Cruise Control”

Every 4:00 × 5

• 1:30 easy/moderate cardio
• 10 light goblet squats
• 10 push-ups
• 10 sit-ups
• Rest remainder

Cardio can be:

• Bike
• Row
• Ski
• Run

Athletes rotate machines each round if necessary.

Target: RPE 5–6.

The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 

Part 1 — Skill Stations

15 Minutes — 5 minutes each

Station 1: Double Unders

• Singles → penguin taps → DU practice

Station 2: Handstands

• Box pike hold → wall hold → shoulder taps → HSW

Station 3: Pulling

• Ring rows → strict pull-ups → chest-to-bar technique

No fatigue chasing. Practice.

Part 2 — “Cruise Control”

Every 4:00 × 5

• 1:30 easy/moderate cardio
• 10 light goblet squats
• 10 push-ups
• 10 sit-ups
• Rest remainder

Cardio can be:

• Bike
• Row
• Ski
• Run

Athletes rotate machines each round if necessary.

Target: RPE 5–6.

The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 

Strength

DB Bulgarian Split Squat

4 × 8/leg

Heavy but controlled.

Superset:

Single-Arm DB Strict Press
4 × 8/arm

Then:

3 Rounds

• :40 farmer carry
• :30 hollow hold

WOD — “Up & Over”

For Time — 5 Rounds

• 10 alternating DB snatches
• 12 box step-overs
• 10 toes-to-bar
• 30 double unders

Time Cap: 17 minutes

Scale TTB → hanging knee raises → AbMat sit-ups.

Strength

DB Bulgarian Split Squat

4 × 8/leg

Heavy but controlled.

Superset:

Single-Arm DB Strict Press
4 × 8/arm

Then:

3 Rounds

• :40 farmer carry
• :30 hollow hold

WOD — “Up & Over”

For Time — 5 Rounds

• 10 alternating DB snatches
• 12 box step-overs
• 10 toes-to-bar
• 30 double unders

Time Cap: 17 minutes

Scale TTB → hanging knee raises → AbMat sit-ups.

Strength

DB Bulgarian Split Squat

4 × 8/leg

Heavy but controlled.

Superset:

Single-Arm DB Strict Press
4 × 8/arm

Then:

3 Rounds

• :40 farmer carry
• :30 hollow hold

WOD — “Up & Over”

For Time — 5 Rounds

• 10 alternating DB snatches
• 12 box step-overs
• 10 toes-to-bar
• 30 double unders

Time Cap: 17 minutes

Scale TTB → hanging knee raises → AbMat sit-ups.

“Tag Team”

Partners — 6 Rounds Each

Partner A:

• 10/8 cal bike OR 150m row
• 10 alternating DB front-rack lunges
• 8 DB push press
• 6 burpees

TAG!

Partner B completes the same round.

Continue alternating until both athletes complete 6 rounds.

DB: 50/35

Time Cap: 28 minutes

Intent: Individual rounds should be fast. The resting partner gets enough recovery to attack when tagged.

“Tag Team”

Partners — 6 Rounds Each

Partner A:

• 10/8 cal bike OR 150m row
• 10 alternating DB front-rack lunges
• 8 DB push press
• 6 burpees

TAG!

Partner B completes the same round.

Continue alternating until both athletes complete 6 rounds.

DB: 50/35

Time Cap: 28 minutes

Intent: Individual rounds should be fast. The resting partner gets enough recovery to attack when tagged.

“Tag Team”

Partners — 6 Rounds Each

Partner A:

• 10/8 cal bike OR 150m row
• 10 alternating DB front-rack lunges
• 8 DB push press
• 6 burpees

TAG!

Partner B completes the same round.

Continue alternating until both athletes complete 6 rounds.

DB: 50/35

Time Cap: 28 minutes

Intent: Individual rounds should be fast. The resting partner gets enough recovery to attack when tagged.

Strength — Deadlift

5 × 3 @ RPE 8–8.5

Rest 2:00–2:30.

WOD — “Rear View”

12-Minute AMRAP

• 12 KB swings
• 10 box jump overs
• 8 hand-release push-ups
• 100m run

Intent: Fast but sustainable. Aim for rounds lasting around 2 minutes.

Strength — Deadlift

5 × 3 @ RPE 8–8.5

Rest 2:00–2:30.

WOD — “Rear View”

12-Minute AMRAP

• 12 KB swings
• 10 box jump overs
• 8 hand-release push-ups
• 100m run

Intent: Fast but sustainable. Aim for rounds lasting around 2 minutes.

Strength — Deadlift

5 × 3 @ RPE 8–8.5

Rest 2:00–2:30.

WOD — “Rear View”

12-Minute AMRAP

• 12 KB swings
• 10 box jump overs
• 8 hand-release push-ups
• 100m run

Intent: Fast but sustainable. Aim for rounds lasting around 2 minutes.

Strength

DB Bench Press
4 × 8 heavy

Superset with:

DB Plank Rows
4 × 10/side

Then:

Strict Pull-Ups
3 sets at quality reps, stopping 1–2 reps before failure.

WOD — “Friday Flight”

15-Minute AMRAP

• 10 DB push press
• 12 sit-ups
• 14 KB swings
• 100m run

Goal: Continuous movement.

Strength

DB Bench Press
4 × 8 heavy

Superset with:

DB Plank Rows
4 × 10/side

Then:

Strict Pull-Ups
3 sets at quality reps, stopping 1–2 reps before failure.

WOD — “Friday Flight”

15-Minute AMRAP

• 10 DB push press
• 12 sit-ups
• 14 KB swings
• 100m run

Goal: Continuous movement.

Strength

DB Bench Press
4 × 8 heavy

Superset with:

DB Plank Rows
4 × 10/side

Then:

Strict Pull-Ups
3 sets at quality reps, stopping 1–2 reps before failure.

WOD — “Friday Flight”

15-Minute AMRAP

• 10 DB push press
• 12 sit-ups
• 14 KB swings
• 100m run

Goal: Continuous movement.

“Move & Groove”

5 Rounds — Quality, Not for Time

• 2:00 easy/moderate cardio
• 12 light KB deadlifts
• 10 push-ups
• 12 alternating step-ups
• 10 ring rows
• 30-second farmer carry
• :30–:45 rest

For the cardio, rotate through:

• Bike
• Row
• Easy run/jump rope

Rules

Keep everything around RPE 5–6.

Athletes should:

• Breathe mostly through their nose if possible.
• Never approach failure.
• Move continuously.

“Move & Groove”

5 Rounds — Quality, Not for Time

• 2:00 easy/moderate cardio
• 12 light KB deadlifts
• 10 push-ups
• 12 alternating step-ups
• 10 ring rows
• 30-second farmer carry
• :30–:45 rest

For the cardio, rotate through:

• Bike
• Row
• Easy run/jump rope

Rules

Keep everything around RPE 5–6.

Athletes should:

• Breathe mostly through their nose if possible.
• Never approach failure.
• Move continuously.

“Move & Groove”

5 Rounds — Quality, Not for Time

• 2:00 easy/moderate cardio
• 12 light KB deadlifts
• 10 push-ups
• 12 alternating step-ups
• 10 ring rows
• 30-second farmer carry
• :30–:45 rest

For the cardio, rotate through:

• Bike
• Row
• Easy run/jump rope

Rules

Keep everything around RPE 5–6.

Athletes should:

• Breathe mostly through their nose if possible.
• Never approach failure.
• Move continuously.