Monday January 19th

Preview
Monday's workout is below
-Monday: Posterior-chain strength exposure paired with cyclical engine balance
Deadlift volume and kettlebell hinging set the tone before controlled row/bike intervals that reward consistency over output spikes.
-Tuesday: Gymnastics skill acquisition under fatigue
Dedicated pistol and ring muscle-up practice transitions into a long AMRAP that blends rope work, step-overs, handstand pushing, and high-skill gymnastics.
-Wednesday: Heavy squat stimulus into barbell stamina
Back squat strength work primes athletes for repeatable clean-and-press cycling under wall ball interference, emphasizing composure under load.
-Thursday: Long-format aerobic stamina with mixed-modal interference
Extended intervals combining trunk work, running, carries, and wall walks demand patience, breathing control, and sustained output.
-Friday: Barbell cycling under increasing fatigue
Technical snatch exposure and chest-to-bar prep flow directly into a descending snatch ladder that tests efficiency, grip management, and movement discipline.
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General Prep
2 Sets:
1:00 Row / Bike
:30 Kettlebell Dead-Bugs
:20/:20 Side Plank
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold

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Specific Prep
Barbell @ light Loads
- 3 Deadlifts to Knee
- 3 Full Deadlifts (controlled eccentric and light tough to the floor)
- 8 Russian Kettlebell Swings

Barbell @ moderate loads
- 4 Full Deadlifts (controlled eccentric and light touch to the floor)
- 8 Russian Kettlebell Swings

Then build to working Loads on the Kettlebell and Barbell

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Deadlift
Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings

Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg

Modifications:
- Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts
- Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited
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Machine Primer After the Deadlift + Kettlebell Swing Work
5:00 EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 13/10 Calorie Echo Bike
Minute 3: Rest
Minute 1: 15/12 Calorie Row
Minute 2: 15/11 Calorie Echo Bike

Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.
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Workout
"Balanced Budget"
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 20/16 Calorie Row
Station 2: 20/14 Calorie Echo Bike

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Level 2:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 18/14 Calorie Row
Station 2: 18/13 Calorie Echo Bike
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Level 1:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 15/12 Calorie Row
Station 2: 15/11 Calorie Echo Bike
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Masters 55+:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 16/13 Calorie Row
Station 2: 16/12 Calorie Echo Bike

Goal: ~1:00 work / ~1:00 rest each interval

Stimulus: Aerobic repeatability with cyclical output balance across different machines
Workout RPE: 8.5/10

Primary Objective: Maintain consistent times across all eight sets
Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine

Workout Strategy
“Balanced Budget” is a pure engine piece built around discipline and repeatability. Each interval should feel purposeful but controlled, just fast enough to hit under the one-minute target, but not too aggressive, compromising later rounds. The row should emphasize strong leg drive and relaxed recovery, while the Echo requires a hard start and settle mentality to get those calories up and going with higher RPM during the first 5-10 seconds.

Because stations alternate, athletes must manage the subtle shift in muscular demand between machines. Focus on feeling strong speed and purposeful mechanics. The best approach here is to look at your output and see if you can adjust breathing or mechanics to keep output high while reducing effort.

Movement Modifications / Adjustments
Row: Reduce Calories / Adjust to Bike or Ski Erg / Use :45–:60 Time Domain
Echo Bike: Reduce Calories / Adjust to Bike Erg / Use :45–:60 Time Domain

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