Firday June 19th

General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge

Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)

Primer
@ Working Weights and Modifications
2 Sets
4 Deadlifts
4 American Kettlebell Swings
4 Dumbbell Bench Press
4 Pull-Ups
Rest :30 b/t sets

Use this to confirm loads and break strategies before "The Long Con" begins.

Conditioning
"The Long Con"
For Rounds + Reps
20:00 AMRAP
15 Deadlifts
20 American Kettlebell Swings
15 Dumbbell Bench Press
20 Pull-Ups
Score = Rounds + Reps
Barbell: 225/155 lb, 102/70 kg
Kettlebell Swing: 53/35 lb
Dumbbell Bench Press: 2 x 50/35 lb, 22.5/15 kg

Level 2:
Barbell: 185/125lb, 84/57kg
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2 x 35/25lb, 15/12kg
Pull-Ups as written



Level 1:
Barbell: 135/95lb, 61/43kg
Russian KBS: 35/18lb, 16/8kg
Dumbbells: 2 x 25/15lb, 12/7kg
10 Ring Rows or Banded Pull-Ups


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Masters 55+:
Barbell: 155/105lb, 105/70kg
Russian KBS: 44/26lb, 20/12kg
Dumbbells: 2 x 30/20lb, 14/9kg
10/8 Strict Pull-Ups
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 4-5 Rounds
Stimulus: Posterior Chain + Upper Body Push / Pull
RPE: 8.5/10

Primary Objective: Keep the rounds consistent across the full 20 minutes, treating each round as a complete unit and identifying where you can push the pace and where you need to dial it back to sustain output.

Secondary Objective: Commit to a break strategy before the clock starts and hold it across every set, going out with the goal of unbroken and shifting to singles will cost far more time than planned two or three set breaks from the beginning.

Workout Strategy

This workout is defined by simplicity and density. You are stacking two hinge patterns back to back before moving into two consecutive upper body demands, and the cumulative effect will feel heavier than the loads suggest. The first one or two rounds will feel manageable, but rounds three through five are where this workout earns its name. The athletes who go out controlled and hold planned breaks will close strong. The athletes who chase unbroken early will find themselves grinding through singles by round three and watching their round times balloon. Decide before the clock starts how you are breaking each movement, then hold that strategy every single round. Transitions between movements are not rest; they are part of the flow, so move deliberately and keep them tight.

Modifications / Adjustments


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Deadlifts: Reduce load / Trap Bar Deadlifts / Sumo Deadlifts
American Kettlebell Swings: Reduce load / Russian Kettlebell Swings
Dumbbell Bench Press: Reduce load / Single Arm DB Bench x 10 per arm / Dumbbell Floor Press
Pull-Ups: Banded Pull-Ups / Ring Rows / Single Arm Ring Rows / Jumping Pull-Ups with eccentric

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