Friday October 31st

Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs

General Movement Prep
2 Sets: For Quality
6 Alternating Box Step-Ups + 6 Box Jumps
6 Tall Muscle Cleans
6 Front Squats
6 Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)
5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement
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2 Sets
3 Thrusters
4 Pull-Ups
5 Box Jump Overs
*Getting Flow and Movement

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Front Squat
Every 2:30 × 4 Sets
Set 1: 8 @ 65 %
Set 2: 8 @ 70 %
Set 3: 6 @ 75 %
Set 4: 6 @ 75 %+
% of Front Squat

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“Here’s Johnny”
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Time
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Level 2:
5 Rounds for Time
8 Thrusters
8 Pull Ups
12 Box Jump Overs
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
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Level 1:
5 Rounds for Time
8 Thrusters
12 Jumping Pull-Ups
14 Box Step-Overs
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

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Masters 55+
5 Rounds for Time
8 Thrusters
8 Pull Ups
12 Box Jump Overs
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

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Goal: 7-11 minutes
Time Cap: 15 minutes

Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.
RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.

Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.
Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.

Workout Strategy:
This is meant to be a “controlled sprint”. Open the first round just under full effort and find your threshold early. Thrusters should remain unbroken each round—focus on a steady front rack, controlled breathing at the top, and smooth lockouts. Transition immediately to pull-ups with a quick, efficient kip—break before failure if needed while keeping sets short and intentional. On the box jump overs, keep a consistent rhythm with the focus on controlling breathing and movement. Each transition should be deliberate and quick; your score will be dictated by how little time you waste between movements rather than raw speed on any one element.

Movement Modifications:
- Thrusters: Reduce loading or modify to Dumbbell Thrusters
- Pull-Ups: Banded Pull-Ups or Jumping Pull-Ups for strength development. Ring Rows for beginners or shoulder-limited athletes.
- Box Jump Overs: Step-Overs for pacing or safety and / or lower the box height

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