Monday June 22nd

Weekly preview.
Monday's Workout is below
Monday - "Rhino": Front squats build the foundation, then you're grinding through a 27-21-15-9-9 descending ladder of lunges and lateral burpees; stay steady and stay moving.
Tuesday - "Hammerhead": Sumo deadlifts lead into a 13-minute AMRAP where the handstand push-up ladder will test your density and your discipline in the back half.
Wednesday - "Scorpion": Twelve alternating stations across bike, pull-ups, GHD sit-ups, running, and heavy farmers carry; cyclical, grippy, and relentless.
Thursday - "Shocker": Squat clean and jerk work sets the tone, then 7 rounds of 7 power cleans, 7 thrusters, and 7 push jerks demands barbell cycling efficiency from start to finish.
Friday - "Mysterio": Bench and row in an EMOM, then a 12-minute AMRAP of wall walks, kettlebell swings, and rowing; keep it moving and keep it unbroken

‍

General Prep
2:00 Cardio Choice
2 x
5 Bootstrap Squats + Deep Squat Thoracic Rotations
5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)
5 Up Downs (no push-up / no jump burpees)
10 Alternating Scorpions
10/10 Dynamic Clam Shell


‍

Specific Prep
From the Rack
:15 Behind the Neck Elbow Punch Throughs
10 Good Mornings
5 Front Squats (Empty Barbell)
-
5 Front Squats, light
3 Front Squats, moderate
3 Front Squats, moderate / heavy

Then put working weights on the bar

Strength: Front Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 90%
Set 2: 5 Reps @ 95%
Set 3: 5 Reps @ 100%
Set 4: 4 Reps @ 105%
Set 5: Max Reps @ 110%

All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1. Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:
Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.
Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.

Primer
At working loads and pace:
4 Dual Dumbbell Front Rack Walking Lunges
3-4 Lateral Burpees Over the Dumbbells
Use this to confirm dumbbell load and lunge standard before "Rhino" begins.

Conditioning
"Rhino"
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells

Time Cap: 15:00
Score = Time

Dumbbells: 2 x 50/35lb (22.5/16kg)

[Rhino: Levels]

Level 2:
27-21-15-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 35/25lb (16/11kg)


‍

Level 1:
21-15-9-9-6
Single Dumbbell Goblet Walking Lunges
Lateral Burpees Over Dumbbell
Dumbbell: 1 x 30/20lb (14/9kg)


‍

Masters 55+:
21-15-9-9-6
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Dumbbells: 2 x 30/20lb (14/9kg)
‍

Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 10:00-14:00
Stimulus: Leg Stamina
RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.

Workout Strategy

This one comes down to staying steady and leaning into the grind. The descending rep scheme gives athletes a light at the end of the tunnel, but the 27 and 21 rounds are where the workout is made. On the lunges, the front rack position matters as much as the legs; if the elbows drop and the chest falls, the hips and low back take over and fatigue compounds fast. Aim for sets of 10 or more, breathe at the top of each rep, and resist the urge to drop the bells early. On the lateral burpees, the goal is rhythm, not speed. Stay low, stay close to the dumbbells, and find a pace you can hold from the first set through the final 9. Athletes who go out at a controlled, steady effort on the large rounds will still have something in the tank when the rep counts get manageable. The 9-9 at the end should feel like a finish, not a survival mode situation.

Modifications / Adjustments
Dual Dumbbell Front Rack Walking Lunges: Reduce load / single dumbbell goblet carry lunge / alternating reverse lunge in place
Lateral Burpees Over Dumbbells: Step-over burpees / reduce to standard burpees / reduce rep count proportionally

‍

‍