Friday April 24th

General Warm-Up
2:00 Cardio Choice
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold

2 Sets:
10 Banded Pass-Throughs
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
5 Pike Push-Ups
Specific Barbell Prep
8-10 Empty Barbell Bench Press
3 Sets: Adding Loads
3 Bench Press
Building to opening working load
Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.


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Bench Press
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%

Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.

Modifications / Adjustments:
Close Grip Bench Press / Dumbbell Bench Press / Floor Press
Level 1: 5 Reps Across @ 7 RPE

Specific Primer / After Bench Press
2 Controlled Sets: Building to working loads
200m Run at target effort
3-5 Devils Press @ warm-up load
200m Run at working pace
3-5 Devils Press @ working load
Use this to confirm dumbbell load.
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Workout
4 Rounds for Time
400m Run
10 Devils Press
Dumbbell: 2 x 50/35lb, 22.5/15kg

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Level 2
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 35/25lb, 16/12kg

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Level 1
4 Rounds for Time
400m Run
8 Dumbbell Burpee Deadlifts
Dumbbells: 2 x 25/15lb, 12/7kg

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Masters 55+
4 Rounds for Time
400m Run
8 Devils Press
Dumbbells: 2 x 30/20lb, 14/9kg
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Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00

Stimulus: Aerobic Capacity / Full Body Muscular Endurance
RPE: 8.5/10

Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.
Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.

Workout Strategy
"Humperdinck" is four rounds of sustained suffering with no place to hide. The run sets the tone for each round, controlled and repeatable, not a race. Athletes who sprint rounds 1 and 2 will be grinding the Devils Press by round 3. Find a pace that feels comfortably hard on the first run and hold it. On the Devils Press, full hip extension and leg drive before pressing overhead, the moment athletes start pressing through the arms and losing their hips is the moment the movement slows to a crawl. Unbroken is the goal every round. One planned break is fine if the load demands it. Move with urgency off the last rep of each round back to the run.

Modifications / Adjustments
Run: Reduce distance / Row of 500/450m / Bike Erg of 900/800m / Shuttle Runs of 12 reps
Devils Press: Reduce load / Single Dumbbell Devils Press / Dumbbell Burpee Deadlift

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