Friday January 30th

General Prep:
2 Sets:
:30-:45 Jump Rope Practice
6-8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
12 Glute Bridge Banded Pull-Aparts
Specific Prep:
2 Sets
Single Arm Upright Row
Single Arm Strict Press
8-10 Scapular Push-Ups + 4-6 Push-Ups
4-6 Strict Knee Raises
8 Bar Kip Swings
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Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
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Then Load to Working Weights on the Bar

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Bench Press
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).

% is Based on 1RM Bench Press

Score = Reps Completed at 80%
Record Weights in Notes

Goal: 8+ Reps (15 Rep Cap)


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"Double Agent"

4 Sets: For Time
16-14-12-10 Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg

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Level 2:
4 Sets: For Time
16-14-12-10 Toes to Target
18 Crossovers or 36 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 35/25lb, 15/12kg

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Level 1:
4 Sets: For Time
16-14-12-10 Kipping Knee Raises
48 Single Unders
16-14-12-10 Alt Dumbbell Hang Snatch
Rest 1:00 b/t sets
Dumbbell: 25/15lb, 12/7kg

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Masters 55+:
4 Sets: For Time
14-12-10-8 Toes to Bar
18 Crossovers or 36 Double Unders
14-12-10-8 Alt Dumbbell Snatch
Rest 1:00 b/t sets

Dumbbell: 30/20lb, 14/9kg
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Time Domain: 10-15 minutes
Time Cap: 15 min
Stimulus: Grip / Interference and Gymnastics Density
RPE: 8–8.5/10

Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.
Secondary Objective: Complete the workout in sub 10

Workout Strategy
“Double Agent” is built around repeatability under skill interference. Each set should feel nearly identical in execution and pacing. Toes to bar should be attacked aggressively, but never done close to failure as that will derail the workout. Look to go big on the sets and try to maintain sets of 2 or less during each round.

Crossovers (or double unders) are the rhythm check. Stay relaxed through the shoulders and let this be a breathing reset rather than a sprint. The alternating dumbbell snatches should be smooth and ideally unbroken, using the hips aggressively to keep heart rate manageable.

Use the one-minute rest intentionally. Shake out the grip, slow the breathing, and prepare to hit the next set with purpose. Athletes who can keep all four sets within a tight time window will score best.

Movement Modifications / Adjustments
Toes-to-Bar: Reduce Reps / Adjust to Toes to Target, Alt Toes to Bar , Knees to Chest or Knee Raises / Move to Hanging Leg Raises or V-Ups
Crossovers / Double Unders: Reduce Reps / Adjust to Double Unders or Single Unders / Use :30–:40 Rope Time Domain
DB Snatch: Reduce Load / Adjust to Hang DB Snatch / or Adjust to Russian Swings

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