Monday June 1st

New Cycle starts today
***Rebuilt meals will be here Monday night with free meals.
This week is about establishing baselines, testing your engine, and introducing the training patterns that will build across the next ten weeks. We have strength tests on the front squat and strict press, a pure aerobic capacity test on Wednesday that will be retested in Week 10, a hero workout on Friday.
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Warm-Up

General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating 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
Loading: 75-80% of 1RM Front Squat, same load across all five sets.

Athletes select a weight they are confident they can execute for all five sets with quality mechanics. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The front squat is one of the highest-transfer strength tools in the gym, developing positional strength in the rack position, global leg stamina across the quads, hamstrings, and glutes, core and midline stability under load, and direct carryover to both the clean and the back squat. Elbows stay high and forward, depth is full, and the standard does not change from set one to set five.

Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.

Primer
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.

Conditioning

"Bodhi"
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 x 3:00 AMRAP (12:00 Continuous)
12/10 Calorie Row
10 Dual Dumbbell Box Step-Ups
Max Burpee Jumping Pull-Ups
Box Height: 20in (reduce to step height as needed)
Dumbbells: Load that allows controlled, continuous step-ups across all four windows

Masters 55+:
4 x 3:00 AMRAP (12:00 Continuous)
14/12 Calorie Row
12 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x 30/20lb, 14/9kg
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.

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