Friday June 26th

General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
15 Banded Pull Aparts
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings

Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows

Strength: Bench Press + Bent Over Barbell Row
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row


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Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.

Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.

Primer
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row

Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.

Conditioning
**remember you don't have to go upside down. we can sub those wall walks.
"Mysterio"
For Reps:
12:00 AMRAP
2 Wall Walks
8 American Kettlebell Swings
12/9 Calorie Row
Score = Rounds + Reps
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall

[Mysterio: Levels]

Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall

Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall

Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall

Hotel Gym / Travel:
2 Wall Walks or Inchworm + Push-Up Complex
8 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch
:45 Bike or :45 Run
Choice on Loads

Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 6-8 Rounds
Stimulus: Posterior Chain / Muscular Endurance
RPE: 7.5/10

Primary Objective: Consistent pacing across all rounds, holding the same round split from minute one through minute twelve.

Secondary Objective: Keep the wall walks and kettlebell swings unbroken every round, using the row as the pacing and breathing tool between efforts.

Workout Strategy

This workout is designed to reward rhythm and punish impatience. Two wall walks, eight kettlebell swings, and a calorie row cycle every round, and none of the individual movements are long enough to justify a rest break within them. The wall walk sets the tone for each round; move deliberately, stay hollow, and control the turnaround at the top. Do not rush the descent. The kettlebell swings should be a sharp, powerful hip extension with a full overhead lockout on every rep; eight reps is a short set and should be unbroken from the first round through the last. The row is where athletes manage their heart rate and set up the next round. Find a sustainable stroke rate, drive with the legs, and do not sprint it. Athletes chasing six to eight rounds should be targeting round splits between 1:30 and 2:00 consistently. Those coming in closer to six rounds should plan on a steady row pace and brief composure at the foot of the wall before each set of wall walks. Do not let round one feel easy and then try to catch up in round four. Lock in a pace in the first two rounds and hold it.

Modifications / Adjustments
Wall Walks: Reduce distance to wall / partial wall walk / box piked walk
American Kettlebell Swings: Reduce load / Russian kettlebell swings
Calorie Row: Any machine / reduce calorie target / :45-:60 run or ski

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