Friday April 17th

General Warm-Up
2:00 Cardio Choice
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
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3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
8/8 Staggered Stance Single KB RDL
Specific Warm-Up
2 Sets:
10/10m Lateral Shuttle x 2
10 Barbell Deadlifts (Empty Bar to Mid-Shin)
10 Russian Kettlebell Swings
8 Bar Kip Swings
8 Ring Rows
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Specific Barbell Prep
4 Sets:
3 Deadlifts + 1 Broad Jump
Building to working Loads


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Every 3:00 x 4 Sets
Set 1: 5 Deadlift + Broad Jump
Set 2: 4 Deadlift + Broad Jump
Set 3: 3 Deadlifts + Broad Jump
Set 4: 2 Deadlifts + Broad Jump

Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).
Goal here is around 85-90%

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Primer after Deadlifts
1-2 Sets
4-6 Pull-Ups (Kipping / Butterfly) or 3-4 Strict Pull-Ups
6-8 American Kettlebell Swings @ Working Loads
3 Shuttle Runs
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"Mysterio"

For Time
Buy-In: 36 Pull-Ups
- Directly Into -
30 American Kettlebell Swings
10 Shuttle Runs
24 American Kettlebell Swings
8 Shuttle Runs
18 American Kettlebell Swings
6 Shuttle Runs
12 American Kettlebell Swings
4 Shuttle Runs
6 American Kettlebell Swings
2 Shuttle Runs
- Directly Into -
Cash-Out: 24 Pull-Ups
Kettlebell: 53/35lb, 24/16kg
Shuttle Run: 25/25ft, 7.5/7.5m

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Level 2
Buy-In: 24 Pull-Ups or Banded Strict Pull-Ups
Directly Into -
30 American Kettlebell Swings
10 Shuttle Runs
24 American Kettlebell Swings
8 Shuttle Runs
18 American Kettlebell Swings
6 Shuttle Runs
12 American Kettlebell Swings
4 Shuttle Runs
6 American Kettlebell Swings
2 Shuttle Runs
Directly Into -
Cash-Out: 18 Pull-Ups or Banded Strict Pull-Ups
Kettlebell: 35/26lb, 16/12kg

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Level 1
Buy-In: 24 Ring Rows

Directly Into -
30 Russian Kettlebell Swings
10 Shuttle Runs
24 Russian Kettlebell Swings
8 Shuttle Runs
18 Russian Kettlebell Swings
6 Shuttle Runs
12 Russian Kettlebell Swings
4 Shuttle Runs
6 Russian Kettlebell Swings
2 Shuttle Runs

Directly Into -
Cash-Out: 18 Ring Rows

Kettlebell: 35/26lb, 16/12kg

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Masters 55+
Buy-In: 24 Pull-Ups or Banded Pull-Ups

Directly Into -
24 Russian Kettlebell Swings
8 Shuttle Runs
18 Russian Kettlebell Swings
6 Shuttle Runs
12 Russian Kettlebell Swings
4 Shuttle Runs
6 Russian Kettlebell Swings
2 Shuttle Runs
Directly Into -
Cash-Out: 18 Pull-Ups or Banded Pull-Ups

Kettlebell: 44/26lb, 20/12kg

Goal Time Domain: 9-12 minutes
Time Cap: 15 minutes

Primary Objective: Manage the pull-up volume on both ends of the workout. The buy-in and cash-out together total 60 pull-ups. Athletes who blow out their grip early will pay on the descending ladder with the grip fatigue on the kettlebell swings and then again on the cash-out.
Secondary Objective: Keep the kettlebell swings moving. The volume decreases every round, use that as fuel to push the pace a little faster and pick-up cycle rate.

Stimulus: Grip Endurance / High Intensity Triplet
RPE: 8-9/10

Workout Strategy
- Buy-In Pull-Ups: Do not go unbroken hero style on the 36. Break early into manageable sets -- 12-12-12 or 10-10-8-8 -- and get into the ladder with your grip still functional. These 36 reps set the tone for everything that follows.
- Kettlebell Swings: The first set of 30 is the most dangerous set in the workout. It comes right off the pull-up bar with fresh legs, but compromised grip. Breathe at the top of each rep and swing with the hips, not the arms. As the sets descend, push the pace, especially through the 18, 12, and 6 where the reps should be done unbroken.
- Shuttle Runs: This is not active recovery between swing sets. Stay quick on the feet, turn sharp, and use the run to shake out the arms, but maintain the pace before the KBS.
- Cash-Out Pull-Ups: This is where the workout is finished or fallen apart. You have 24 reps left and nothing after it. Break as needed but move with urgency -- 8-8-8 or 12-12 if the grip is there. Empty the tank here.

Movement Modifications / Adjustments
- Pull-Ups: Sub Banded Pull-Ups, Jumping Pull-Ups or Ring Rows for athletes without pull-up capacity. For those moving to banded strict pull-ups lets adjust to 24-18 on the reps as these will be slower than the kipping variation.
- American Kettlebell Swings: Lighten the load and / or sub Russian Kettlebell Swings (eye level) for athletes with shoulder mobility or overhead stability limitations.
- Shuttle Runs: Sub a 200m Run each time for those athletes looking to run outside, or we could sub 20/14, 18/13, 15/11, 12/9, 9/7 Calorie Echo Bike for Shuttles.

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