Monday March 16th

Welcome to the Medusa Cycle. Week 1 establishes the foundational patterns that will drive the next ten weeks of development with contrast-style strength training, a structured gymnastics progression, and a conditioning build that will peak athletes on Memorial Day. This is not a testing week and it is not a deload. It is a deliberate, high-quality introduction to the training priorities of the cycle.

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Mondays workout is below, Here is a preview of the week
Hang Snatch wave loading Monday — 5 sets building from 60% to a heavy double at 8/10 RPE, catching high early and progressively lowering across sets
Deadlift + Seated Box Jump contrast Tuesday — 5 sets building from 65% to a heavy triple, full intent on every box jump after every set
Bench Press + Supine Medball Chest Pass contrast Wednesday — 8-7-6-5-4 rep wave building from 60% to 8/10 RPE, explosive chest pass follows every set

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Conditioning
Monday — short repeatable dumbbell interval rewarding efficient movement and consistent output across all 5 sets
Tuesday — three-part barbell chipper testing aerobic capacity and barbell cycling stamina in sequence
Wednesday — deceptively simple push-up and wall ball couplet that punishes athletes who don't respect the first round
Thursday — three-set aerobic and muscular endurance piece demanding even or descending splits across all three rounds
Friday — sprint interval built around earning time on the rope through efficient wall walk and burpee box jump over execution

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Monday
General Prep
1:30 Cardio Choice
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10 PVC Pipe Passthroughs
8/8 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
5/5 World's Greatest Stretch
:15 Extended Plank Reverse Bridge
:15 Hollow Hold
Specific Prep
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
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Add Loads
Hang Snatch
3 Sets x 3 Reps, Building to Starting Weights


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Hang Snatch
Every 2:00 x 5 Sets
Set 1: 4 Hang Snatch
Set 2: 4 Hang Snatch
Set 3: 3 Hang Snatch
Set 4: 3 Hang Snatch
Set 5: 2 Hang Snatch

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Modifications:
Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across)
Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

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Warm-Up and Primer for Metcon
@ Warm-Up Loads
3 Dumbbell Burpees
3 Dual Dumbbell Hang Muscle Snatch
5 Dual Dumbbell Front Squats
7 Bar Kip Swings
5 Strict Knee Raises
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@ Warm-Up Weights
2 Devils Press
4 Dual Dumbbell Front Squat
2-4 Kipping Knees to Chest
2-4 Kipping Toes to Target or Alt Toes to Target
2-4 Reps @ Toes to Bar or Modification for the Day
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@ Working Weights
2 Devils Press
4 Dual Dumbbell Front Squat
2-4 Reps @ Toes to Bar or Modification for the Day

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"Skyscraper"

For Time
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
10 Toes to Bar
Dumbbells: 2 x 50/35lb, 22.5/15kg

Score = Slowest Time / Set
Level 2
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
10 Toes to Bar
Dumbbells: 2 x 35/25lb, 16/12kg

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Level 1
Every 2:30 x 5 Sets
4 Dumbbell Deadlift + 4 Overhead Press
6 Dumbbell Front Squats
10 Hanging Knee Raises
Dumbbells: 2 x 25/15lb, 12/7kg

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Masters 55+
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
8 Toes to Bar
Dumbbells: 2 x 30/20lb, 14/9kg

Goal: Complete all 5 sets in 1:45-2:15 each. Athletes should have :15-45 seconds of rest every interval.
RPE: 8/10
Stimulus: Dumbbell Conditioning / Interval Power Endurance

Primary Objective: Move efficiently through all three movements with clean efficiency (extra emphasis on the Devils Press here)
Secondary Objective: Keep all movements unbroken

Workout Strategy
"Skyscraper" is a short, repeatable interval that rewards athletes who move well under fatigue rather than athletes who sprint and fall apart. The Devils Press will dictate the tone of each set. Athletes who rush through the reps and don't focus on quality bracing and movement will feel it on the Toes to Bar as midline fatigue sets in. Focus on a smooth, fluid Devils Press with an explosive hip finish overhead, remember to use those legs. On the Dumbbell Front Squats, elbows stay up and the core stays braced; This is where athletes get sloppy when fatigued and let the elbows drop. Toes to Bar should be rhythmic and efficient; kip with control, breathe between reps if needed. The goal is consistent output across all 5 sets. Fatigue will build, but movements in set 5 should look like set 1.

Movement Modifications
- Devils Press: 4 Dumbbell Burpees + 4 Dual Dumbbell Hang Snatch, Adjust to Single Dumbbell Devils Press
- Toes to Bar: Toes to Target / Alternating Toes to Bar / Kipping Knees to Chest or Elbows / Hanging Strict Knee Raises / V-Ups or GHD Sit-Ups
- Dumbbell Front Squats: Goblet Squats w/ KB or DB

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