Friday November 21st

General Prep
2 Sets
200m Run
10 Ring Rows
8/8 Single Arm Dumbbell Deadlifts
8 Goblet Squats
10 Deep Lunge Mountain Climbers
Specific Prep
2 Sets
10m A Skips + 10m B-Skips
6 Bar Kip Swings / Elevator Kipping Pull-Ups
6 Alt Dumbbell Snatch
6 Goblet Squats
4 Lateral Burpees over Dumbbells

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"Fenrir"

2 Rounds for Time
400m Run
20 Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb, 22.5/15kg

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Level 2:

2 Rounds for Time
400m Run
16 Pull-Ups
400m Run
16 Alternating Dumbbell Snatch
400m Run
16 Goblet Squats
400m Run
16 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb, 15/12kg
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Level 1:

2 Rounds for Time
400m Run
20 Jumping Pull-Ups
400m Run
20 Alternating Dumbbell Hang Snatch
400m Run
20 Air Squats
400m Run
12 Burpees
Dumbbell: 25/15lb, 12/7kg
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Masters 55+:

2 Rounds for Time
400m Run
16 Pull-Ups
400m Run
16 Alternating Dumbbell Snatch
400m Run
16 Goblet Squats
400m Run
16 Lateral Burpees over the Dumbbell
Dumbbell: 30/20lb, 14/9kg

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Score = Time

Goal: 25:00 - 32:00
Time Cap: 35:00

Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.
RPE: 8–9/10

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.
Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

Workout Strategy:
“Fenrir” is an endurance-driven triplet that rewards steady effort and control. Treat the first round as your setup—stay just under redline to preserve consistency for the second. The runs should stay between 1:45–2:00 pace, with transitions under :10. Grip and breathing will accumulate quickly through the pull-ups and dumbbell work, so break intentionally before failure. Keep goblet squats upright and rhythmic, breathing at the top of each rep. The final burpees are the separator—hold a smooth, non-stop pace. Focus on breathing control and efficient transitions across all movements.

Movement Modifications (If Needed):
- Pull-Ups: Banded pull-ups, ring rows, or jumping pull-ups.
- Dumbbell Snatch: Reduce load or perform hang variation.
- Goblet Squats: Use lighter dumbbell/kettlebell or air squats if needed.
- Lateral Burpees: Step-over variation or standard burpees to preserve flow.
- Run: Substitute 450/400m row or 30/24 Cal Bike Erg or 900/800m Bike Erg.

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