Friday February 20th

General Prep
2 Sets: For Quality
:15/:15 Inverted Hamstring Stretch
5/5 Pendulum Lunges
:20 Extended Plank Hold
10 Alt V-Ups
:20 Hollow Hold
Specific Prep
4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads
4-6 Ice Skater Hops *Start Slow then Work to Rebounding
4 Ring Fall Outs (Move Smooth, Straight Arms, Controlled Tempo)
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Build to working loads on RDL's
Build capacity on rebounding into the skater hops
Build range of motion for the Ring Fall Outs.
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Strength + Stability + Plyo
Every 4:00 x 3 Sets
8/8 Dual Dumbbell Single Leg Romanian Deadlift
10 Ice Skater Hops
8 Ring Fall-Outs

Modifications:
- SLDRL: Lower the loads, move to a single dumbbell, or just do unweighted at smooth tempo if necessary
- Ice Skater Hops: Do Single Leg Lateral Hop with stick and place other foot down. / Adjust to Dynamic Lateral Lunge, or Curtsy Lunge
- Ring Fall Outs: Adjust to Rower Ab Rollouts/ Bar Ab Rollouts / Or adjust to Ring Plank or High Ring V-Outs

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Primer for Workout after Strength and Stability Work
8 Bar Kip Swings
4 Strict Knee Raises
10 Dual Dumbbell Front Rack Walking Lunges
1 Wall Walks + :15 Nose to Wall Handstand Hold
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4-6 Toes to Bar / Toes to Target / Alt Toes to Bar / Knee Raises
15/15ft (4.5/4.5m) Dual Dumbbell Front Rack Walking Lunge
1 Partial Wall Walk + 1 Full Wall Walk

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"Hold The Line"
12:00 AMRAP
12 Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walks: 10in From Wall
Score = Rounds + Reps
Level 2:

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12:00 AMRAP
12 Alternating Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
2 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walks: 10in From Wall

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Level 1:
12:00 AMRAP
12 Kipping Knee Raises
50ft (15m) Goblet Walking Lunges
2 Wall Walks
Dumbbells: 1 x 35/25lb, 15/12kg
Wall Walks: 30in From Wall

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Masters 55+:
12:00 AMRAP
9 Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
2 Wall Walks
Dumbbells: 2 x 30/20lb, 14/9kg
Wall Walks: 20in From Wall

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Goal: 4–6+ rounds
RPE: 7-8/10

Primary Objective: Maintain consistent pacing on lunges and wall walks to allow repeatable rounds
Secondary Objective: Manage toes-to-bar volume with disciplined sets that protect grip and shoulders

Workout Strategy

“Under Load” is a midline- and shoulder-intensive AMRAP where efficiency matters more than speed. Toes-to-bar should be completed in clean, repeatable sets—avoid pushing to failure early, as grip fatigue compounds quickly alongside wall walks.

Front rack lunges are the heart-rate driver. Keep posture tall, steps smooth, and transitions minimal. Avoid rushing this section; controlled movement here pays dividends on the wall walks. Wall walks should be calm and deliberate—prioritize strong midline tension and clean hand placement rather than speed.

Athletes who keep each round predictable and avoid unnecessary rest will steadily accumulate rounds without redlining.

Modifications / Adjustments
Toes-to-Bar: Reduce Reps / Adjust to Knee Raises / Move to Hanging Leg Raises or V-Ups
Front Rack Lunges: Reduce Load / Reduce Distance / Adjust to Goblet or Suitcase Lunges
Wall Walks: Reduce Reps / Use Wall Walk Progressions / Move to Box Pike Walk-Ups or Handstand Hold

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