Monday April 6

Weekly preview. Mondays workout below
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"Mako" Monday -- three-round aerobic pacing piece built for sustained speed over distance, not a sprint
"Bull" Tuesday -- 38 minutes of structured intervals across three progressively longer sections, four distinct max rep movements
"Hammerhead" Wednesday -- four-set muscular endurance interval piece rewarding efficiency and consistent mechanics
"Tiger" Thursday -- descending chipper of running, deadlifts, and box jumps demanding patience and posterior chain management
"Spinner" Friday -- explosive short triplet of toes to bar, Echo Bike, and dumbbell hang snatches with nowhere to hide
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General Warm-Up
2:00 Cardio Choice
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:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
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2 Sets:
:30 Jump Rope Practice
6 Romanian Deadlifts
6 Tall Muscle Cleans
6 Front Squats
4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)
Specific Barbell Prep
1 Clean + 3 Hang Cleans @ light loads
1 Clean + 2 Hang Cleans @ moderate loads
1 Clean + 2 Hang Cleans @ 5-10% below starting weight
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Then get working loads

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Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat

Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.

The Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set

Modifications:
- Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.
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Specific Primer / After Weightlifting
2 Controlled Sets: Building to working loads
250m Row (building pace)
5 Single Dumbbell Box Step-Up Overs @ warm-up load
15 Double Unders
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250m Row @ working pace
5 Single Dumbbell Box Step-Up Overs @ working load
20 Double Unders
Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before the clock starts on "Mako”
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"Mako"

3 Rounds for Time
500m Row
20 Single Dumbbell Box Step-Overs
50 Double UndersDumbbell Step-Ups: 1 x 50/35lb, 22.5/15kg
Box Height: 24/20”

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Level 2
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 35/25lb, 15/12kg

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Level 1:
3 Rounds for Time
400m Row
20 Single Dumbbell Step-Up Overs
50 Single Unders
Dumbbell: 1 x 25/15lb, 12/8kg

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Masters 55+:
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
35 Double Unders or 75 Single Unders
Dumbbell: 1 x 35/25lb, 15/12kg
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Goal: 11:00 – 15:00 | Time Cap: 15:00

Stimulus: Aerobic Capacity / Cyclical Pacing
RPE: 7-8/10

Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.
Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.

Workout Strategy
Mako is the fastest shark in the ocean, built for sustained speed over distance, not a single explosive burst. Three rounds, three movements, all of them rhythmic and cyclical. Athletes who treat this like a sprint will fade on the rope. Athletes who find their pace on the rower and protect their double unders will run the back half faster than the front.

500m Row: Set your pace in round 1 and hold it across all three rounds. A 500m row at 85% effort is the target, not a sprint, but also not a recovery row. Round 2 is where this workout is won or lost. Athletes who maintain round 1 splits through round 2 will finish strong.

Single Dumbbell Step-Overs: Hold the Dumbbell at the side, in the goblet position or on the shoulder— whichever you choose, stay consistent. Stay low and close to the box with a braced midline in order to save the lower back and keep the step-overs efficient.

Double Unders: These come at the end of each round when your breathing is highest. Focus on breathing and rhtyhm here. With only 50 dubs each set the focus is to go unbroken as the goal and allow the heart rate to settle.

Modifications and Adjustments
500m Row
- Same distance Ski Erg: 500m Ski Erg
- Double distance Bike Erg: 1,000m Bike Erg
- Echo Bike: 30/22 Calories

Single Dumbbell Step-Up Overs
- Reduce box height to 20/16in for athletes with limited hip mobility or knee concerns
- Reduce the load or remove the dumbbell and perform bodyweight step-up overs for athletes newer to the movement
- Step-ups in place (no over) for athletes with balance concerns or limited box availability

Double Unders
- 35 Double Unders for athletes still developing consistency
- 75 Single Unders as a direct scaling option
- Attempt double unders first while fresh, finish remaining reps with single unders for athletes in the learning phase

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