Monday August 3rd

Weekly preview- it's a test week. Monday's workout is below the preview

Strength
- Monday Front Squat test: 5 sets of 5, every 3 minutes, establishing a training load benchmark heading into the final week of the cycle.
- Tuesday Strict Press test: 3 sets of 10, every 3 minutes, a submaximal push strength assessment.
- Friday Clean and Jerk: 20 minutes (after getting warm) to establish a 1RM, the one true max effort barbell piece of the week.

Conditioning
- "Bodhisattva": 12-minute AMRAP combining calorie row, single dumbbell box step-overs, burpee box jumps, and pull-ups targeting muscular endurance and leg stamina.
- "Be Nice": Descending ladder of 24-16-12-8 toes to bar, dumbbell bench press, and American kettlebell swings with rest intervals, testing upper body density and grip.
- "PRVN Engine": Two 10-minute AMRAPs each starting with a 1500m run, finishing on max calorie row then max calorie echo bike, scored on total calories.
- "Vaya Con Dios": 20-minute AMRAP with wall walks, ring muscle-ups, wall balls, and double unders, a long-duration upper body stamina test.
- "DT": Classic hero workout re-test, 5 rounds of deadlifts, hang power cleans, and push jerks for time.
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General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
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2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows

Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
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Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Strength: Front Squat
Every 3:00 x 5 Sets
5 Front Squats

This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available

Primer- if time allows
2 Sets:
8/6 Calorie Row (building effort)
4 Single Dumbbell Box Step-Overs at working load
3 Burpee Box Jumps
4 Pull-Ups

Use this to confirm dumbbell load, box height, and row pace before "Bodhisattva" begins.

Conditioning
"Bodhisattva"
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)

Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)

Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)

Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

Workout Strategy

"Bodhisattva" is a sequel to "Bodhi," and the intent is exactly the same: own a pace and hold it. No single movement in this workout is a limit test on its own, but the four of them cycling together will create global fatigue that compounds fast if athletes go out too hot on the row or get sloppy with transitions. The row should feel honest and controlled, not a sprint. Step-overs are where the legs get taxed; athletes should use a steady, rhythmic approach and keep the dumbbell moving without breaking. Burpee box jumps are the heartrate spike, so coach athletes to breathe through them and not treat them as a rest. Pull-ups close the round: arrive with a plan, execute it, and get right back on the rower. Athletes who hold 2:30-2:45 per round through the first three rounds are set up to finish strong; anyone chasing 3:00 rounds by round two needs to back the row intensity down immediately.

Modifications / Adjustments
- Calorie Row: Reduce calories target/ Substitute Calorie Bike or Ski at equivalent output / 150m Run
- Single Dumbbell Box Step-Overs: Reduce load before reducing reps / Dual Dumbbell Step-Ups / Reduce box height
- Burpee Box Jumps: Burpee Box Step-Overs / Reduce reps / Lateral Burpees over Dumbbell
- Pull-Ups: Reduce Reps / Banded Pull-Ups / Ring Rows / Jumping Pull-Ups with Eccentric

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