Friday March 27th

General to Specific Warm-Up
2:00 Bike
-
10 Bootstrap Squats
10 Alt Box Step-Ups
10 Dog Toe Touches
5 Pike Push-Ups
-
8 Medball Front Squats
8 Medball Presses
8 Alt Box Step-Ups + 4 Box Jumps (Step-Down)
4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups
-
8 Wall Balls
8 Box Jump Overs
12/9 Calorie Bike
Specific Barbell Prep (From the Rack)
3 Sets: Adding Loads
Pause Dip and Drive
Pause Dip and Split Jerk w/3 sec Pause in Catch
Split Jerk
-
Then Build to working weights in sets of 1-2 reps at a time
‍

Split Jerk

Every 2:00 x 6 Sets
Set 1: 3 Split Jerk
Set 2: 3 Split Jerk
Set 3: 2 Split Jerk
Set 4: 2 Split Jerk
Set 5: 2 Split Jerk
Set 6: 2 Split Jerk

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.

Modifications:
Adjust to Push Jerk / Push Press / or Even Strict Press if needed
Adjust to Dual Dumbbell Split Jerk, Push Jerk, or Push Press

Level 1:
As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions here
‍

"Wild Card"
For Calories
4 Sets:
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
- Max Calorie Echo Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in

‍

Level 2:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in

‍

Level 1:
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Box Height: Choice on Height

‍

Masters 55+:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Box Height: 24/20in

‍

Competitor:
4 Sets
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
Max Calorie Echo Bike

Wall Ball: 30/20lb, 14/9kg
Box Height: 24/20in
‍

Goal: 10/7+ Calories on the Bike | Consistent output across all 4 sets

RPE: 9/10
Stimulus: Aerobic Power / Lower Body Stamina Conditioning

Primary Objective: Get through the wall balls and box jump overs as fast as possible to maximize time on the bike (Goal: ~:30). Athletes who move efficiently through the first two movements will have just enough time for a full send on the bike.
Secondary Objective: Hold consistent calorie totals across all 4 sets. Athletes who sprint set 1 and fade by set 3 are leaving points on the board. The 1:30 rest is structured to allow full output every round.

Workout Strategy
"Wild Card" is a sprint interval piece where the score lives on the bike. The wall balls and box jump overs are the buy-in — athletes must move through them fast and efficiently to earn maximum time on the bike. Four sets with equal rest means there is no excuse for fading in the back half.

Wall Balls: 15 reps should be unbroken every set. This is not the place to break early or rest at the top. Focus on smooth rhythm here and maintaining your breath.

Box Jump Overs: 10 reps should be fast and continuous. Focus on a quick, smooth box jump and an immediate step down to the other side. Remember to stay low and close to the box as you move through the 10 reps.

Echo Bike: This is where the workout is won or lost. Athletes should hit the bike at maximum effort from the first pedal stroke. There is no pacing strategy here — sprint, breathe hard, and chase every calorie. The 1:30 rest is enough to recover for a true max effort the following set. Athletes who hold back on the bike are leaving points on the board.

Modifications / Adjustments
Wall Balls: Reduce Load / Reduce Reps / Reduce Target Height / Adjust to Dumbbell Thrusters / Adjust to Goblet Squats
Box Jump Overs: Reduce Box Height / Adjust to Box Step-Overs
Echo Bike: Reduce Target / Adjust to Row / Adjust to Ski Erg / Adjust to Bike Erg

‍

‍

‍

‍