Monday December 8th

SHORT weekly preview. Monday Workout is below
Athletes should expect:
long workout Monday
Barbell Cycling and Anaerobic Power Output (Tuesday)
High-skill density (Wednesday)
Classic benchmark intensity (Thursday)
Barbell Technique and Progressions + mixed-modal Dumbbell cycling (Friday)

A strong balance of upper-body stamina, leg volume, and midline work all week

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Mobility Prep and Activation
2:00 Cardio Choice
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations

General Prep
2 Sets:
:30 Jump Rope (DU's, SU's, Boxer Shuffle, etc.)
:30 Cossack Squats
:30 Inchworm Push-Ups
:20 Bear Plank Shoulder Taps
:20 Deep Lunge Alternating Mountain Climbers
:20 Extended Plank Reverse Bridge
1:00 Glute Bridge Hold
Touch on Movements and Modifications
+
Get Working Weight Out for Wall Ball
Then..
25 Double Unders or 40 Single Unders
8 Air Squats
5 Push-Ups
5 Wall Balls
3 Burpees

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"The Kingsroad"

For Time:
Every 15:00 x 2 Sets
100 Double Unders
50 Air Squats
40/32 Push-Ups
40 Wall Balls
30 Burpees

Wall Balls: 20/14lb, 9/6kg to 10/9ft

Reverse the order on the second set
(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)

Level 2:
75 Double Unders
50 Air Squats
30/24 Push-Ups
30 Wall Balls
25 Burpees
Wall Balls 20/14lb, 9/6kg, 10/9ft

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Level 1:
150 Single Unders
40 Air Squats
30/24 Elevated Push-Ups
30 Wall Balls
15 Burpees
Wall Balls 14/10lb, 6/4kg
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Masters 55+:
75 Double Unders
50 Air Squats
30/24 Push-Ups
30 Wall Balls
25 Burpees
Wall Balls 20/14lb, 9/6kg, 10/9ft

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Time Domain: 9-13 minutes per set
Time Cap: 15 minutes per set

Stimulus: Full-body stamina with mixed-modal endurance and repeatability
RPE: 8/10

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.
Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order

Workout Notes and Strategy:
This session tests durability and pacing discipline across two long, dense conditioning sets. Set 1 feels like a descending chipper with larger more simple movements up front, so move efficiently through double unders and push-ups while saving the legs for wall balls and burpees. Set 2 flips the script and forces athletes to work through early fatigue on the burpees and wall balls before hitting the larger volume, more cyclical movements on the back end to finish.

The key is methodical pacing, especially on the burpees and Wall Balls. These are the movements where athletes lose the most time with early redlining. Wall balls should be completed in controlled sets to protect shoulders and breathing. Aim to keep transitions minimal and maintain a smooth cadence from movement to movement. This workout is all about muscular endurance and stamina and managing a steady pace from set 1 to set 2.

Modifications:
- Double Unders: 150 single unders, 100 line hops, or 1:00 of practice attempts
- Push-Ups: Elevated push-ups, knee push-ups, or strict hand-release for shoulder limitation
- Wall Balls: Lighter ball and/or reduced target height
- Burpees: Reduce the volume or move to elevated burpees.

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