Monday February 9th

Weekly preview. Mondays workout below
Monday: Heavy squat exposure + leg stamina and midline under ascending fatigue

Tuesday: Long chipper conditioning; full-body fatigue and engine management

Wednesday: Mixed strength-density intervals (barbell + rope) under time pressure

Thursday: Aerobic grind with carries, jumps, and trunk fatigue

Friday: Power clean volume into classic barbell sprint conditioning

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Monday
General Prep
2:00 Cardio Choice
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2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs
Specific Prep
2 Sets:
10 Goblet Squats
2 x 25/25ft Lateral Shuttle
10 Bar Kip Swings
5 Strict Knee Raises
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Barbell Prep and Loading
5 Empty Barbell Back Squats
3 Reps @ 40-45%
3 Reps @ 50-55%
Then add starting loads on the bar
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Back Squat

Every 2:00 x 5 Sets
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4: 3 @ 80%
Set 5: Max Unbroken Reps @ 85%

*Perform the max set to an RPE 9 effort (1 rep in tank)

Goal: 5+ Reps (10 Rep Cap)

Modifications and Adjustments:
- Move to a Box Squat to limit knee and back pain
- Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction
- Can adjust to Hip Thrusts if both alternatives still create issues

Workout Primer after Back Squats
1-2 Sets
6 Goblet Squats @ Working Loads
4 Shuttle Runs
6 Toes to Bar /Atl Toes to Bar / Toes to Target / Kipping Knees to Chest or Knee Raises

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“Toxic Love”
10:00 AMRAP
3-6-9-12... Goblet Squats
6 Shuttle Runs
12 Toes to Bar
Goblet Squat: Dumbbell 50/35lb, 22.5/15kg

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Level 2:
10:00 AMRAP
3-6-9-12... Goblet Squats
6 Shuttle Runs
12 Alt Toes to Bar
Goblet Squat: Dumbbell 35/25lb, 15/12kg
Level 1:

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10:00 AMRAP
3-6-9-12... Goblet Squats
4 Shuttle Runs
12 Kipping Knees to Chest
Goblet Squat: Dumbbell 25/15lb, 12/7kg
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Masters 55+:
10:00 AMRAP
3-6-9-12... Goblet Squats
6 Shuttle Runs
9 Toes to Bar
Goblet Squat: Dumbbell 35/25lb, 15/12kg

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Goal: 5+ rounds
Stimulus: Leg stamina and midline fatigue
Workout RPE: 8–8.5/10

Primary Objective: Keep goblet squats unbroken through the early and mid rounds
Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure

Workout Strategy
“Toxic Love” escalates quickly and rewards athletes who respect the early rounds. Goblet squats should feel smooth and controlled. Use a strong leg drive and maintain an upright torso to avoid excessive arm fatigue. As the ladder grows, plan quick, intentional breaks rather than pushing sets to failure.

Shuttle runs should be sharp and efficient, serving as a brief heart-rate spike before returning to the bar. Toes-to-bar are the limiter for most athletes; short, repeatable sets with clean good kip swings and timing will allow continued progress deeper into the ladder. Athletes who stay composed early will have the opportunity to push hard in the final minutes.

Movement Modifications / Adjustments
Goblet Squats: Reduce Load / Reduce Reps / Adjust to Air Squats
Shuttle Runs: Reduce Reps / Adjust to 150m Run / Use :40-45 Shuttle Time
Toes-to-Bar: Reduce Reps / Adjust to Alt Toes to Bar, Toes to Target or Knee Raises / Move to Hanging Leg Raises or V-Ups

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