Friday February 6th

General Prep
2:00 Cardio Choice
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2 Sets:
8/8 Staggered Stance Single KB RDL
10 Russian Kettlebell Swings
8 Goblet Squats
6 Bar Kip Swings
6 Ring Rows + 10 sec Ring to Chest Hold
Specific Prep:
8 Medball Deadlifts
8 Medball Squats
8 Medball Presses
6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups
4 Deadlifts @ light loads from the floor
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6 Wall Balls @ Working Loads
4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows
4 Deadlifts @ moderate loads to working loads
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4 Deadlifts @ Working Weights
4 Pull-Ups
4 Wall Balls

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SCALE DONT FAIL. IF YOU HAVENT DONE HIGH VOLUME PULL UPS LATELY STAY UNDER 50 TOTAL

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"John Wick"
For Time:
25-20-15-10-5 Deadlifts
15-15-15-15-15 Pull-Ups
5-10-15-20-25 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Barbell: 185/125lb, 84/57kg

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Level 2:
For Time:
25-20-15-10-5 Deadlifts
10-10-10-10-10 Pull-Ups
5-10-15-20-25 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Barbell: 155/105lb, 70/48kg

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Level 1:
For Time:
20-16-12-8-4 Deadlifts
8-8-8-8-8 Banded Strict Pull-Ups
4-8-12-16-20 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Barbell: @ 50% of 1RM

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Masters 55+:
For Time:
20-16-12-8-4 Deadlifts
8-8-8-8-8 Strict Pull-Ups
4-8-12-16-20 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft
Barbell: 135/95lb, 61/43kg
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Goal: 12–18 minutes
Time Cap: 20 minutes

Stimulus: Mid-length triplet with escalating fatigue
Workout RPE: 8.5–9/10 (Open Style Conditioning)

Primary Objective: Maintain consistent deadlift cycling without excessive grip breakdown
Secondary Objective: Keep pull-ups controlled and wall balls smooth as volume shifts

Workout Strategy

“John Wick” rewards athletes who stay disciplined early and aggressive late. The deadlifts should be broken intentionally from the start, avoiding large sets that compromise grip and posture. Think clean, efficient reps with quick resets rather than touch-and-go fatigue spirals.

Pull-ups will be the steady volume meat of this workout with both the Deadlifts decreasing in reps as Wall Balls increase in reps. Short, repeatable sets will preserve grip for the barbell and allow smoother transitions into wall balls. As wall ball volume increases, focus on breathing cadence and leg drive rather than speed. The final rounds are about sustaining rhythm, not forcing pace.

Movement Modifications / Adjustments
- Deadlifts: Reduce Load and / or Reduce Reps / Adjust to Sumo Deadlifts, Hex Bar Deadlifts or Kettlebell Deadlifts
- Pull-Ups: Reduce Reps / Adjust to Banded Pull-Ups or Ring Rows
- Wall Balls: Reduce Load and/or Reduce Reps / Adjust to Medball Squats

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