Monday March 2nd

Don't forget to enter your Open Score for 26.1 if you did it. you only have until 7pm Monday to do that!! They don't allow late scores.
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Weekly preview
Strength
5RM Power Clean on Tuesday — patience off the floor, speed through the pull, crisp turnover, and a confident receiving position
5RM Push Press on Wednesday — vertical torso, strong leg drive, and a locked out finish over midline
Workouts
"Fading Light" Monday — descending gymnastics chipper rewarding patience and smart breaking strategy on the rings
"Dead Weight" Tuesday — interval triplet demanding pacing discipline and midline endurance across five sets
"Static Noise" Wednesday — toes to bar and wall walk management under aerobic fatigue following the push press
"Ground & Pound" Thursday — pure aerobic conditioning built around repeatable row, burpee box jump, and shuttle run output
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Monday
General Prep
400m Run
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12 Alternating Box Step-Ups
5 Inchworm Push-Ups (Hand Release)
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:15 Hollow Hold
:15 Arch Hold
Specific Prep
10 Knee Hug + Lunge and Twist
8 Single Dumbbell Step-Overs (Warm-Up Loads)
5 Inchworm Push-Ups (Hand Release)
10 Modified False Grip Ring Row
:10 Ring Support Hold
:10 Bottom of Dip Hold
200m Run

*Modified False Grip = Knuckles over Rings, but not fully on pisiform bone
Primer
8 Single Dumbbell Step-Overs at working weight and height
8 Muscle-Up Rows
2 x [:05 Ring Support Hold + :03 Eccentric + :05 Bottom of Dip Hold]
3 Toenail Spot Ring Muscle-Ups or Low Ring Muscle-Up Transitions + Jump to Support
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Then Build into higher Muscle-Up Progressions
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Ring Muscle-Ups practice
- Muscle-Up Row
- Toenail Spot Muscle-Ups
- Low Ring Banded Strict / Kipping Muscle-Ups
- Low Ring Muscle-Ups
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"Fading Light"
For Time
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Ring Muscle Ups
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Ring Muscle Ups
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Ring Muscle Ups
400m Run
Dumbbell: 1x50/35lb (22.5/15kg)
Box: 24/20in
Score = Time
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Level 2:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Strict Pull-Ups + 12/9 Dips
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Strict Pull-Ups + 9/7 Dips
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Strict Pull-Ups + 7/5 Dips
400m Run
Dumbbell: 1x 35/25lb (15/11kg)
Box: 24/20in
Score = Time


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Level 1:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Ring Rows + 12/9 Push-Ups
300m Run
20 Single Dumbbell Box Step-Overs
9/7 Ring Rows + 9/7 Push-Ups
200m Run
10 Single Dumbbell Box Step-Overs
7/5 Ring Rows + 7/5 Push-Ups
400m Run
Dumbbell: 1x25/15lb (12/7kg)
Box: 20/16in
Score = Time

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Masters 55+:
400m Run
30 Single Dumbbell Box Step-Overs
9/7 Strict Pull-Ups + 9/7 Dips
400m Run
20 Single Dumbbell Box Step-Overs
7/5 Strict Pull-Ups + 7/5 Dips
400m Run
10 Single Dumbbell Box Step-Overs
5/4 Strict Pull-Ups + 5/4 Dips
400m Run

Dumbbell: 1x30/20lb, 9/6kg
Box: 20/16in
Score = Time
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Goal: 14:00-19:00
Time Cap: 20:00

RPE: 8.5–9/10
Stimulus: Aerobic Capacity / Gymnastics Skill

Primary Objective: Manage the ring muscle ups as the limiting factor, break them early and strategically rather than failing reps mid-set.
Secondary Objective: Keep the runs honest and consistent. Resist the urge to sprint early as the back half of this workout will expose any early pacing mistakes.

Workout Strategy
"Fading Light" is a descending chipper that rewards patience and smart gymnastics management. The structure works in your favor as the reps decrease each round while the runs accumulate volume and fatigue the legs going into the Box Step-Overs. The first 400m sets the tone, come in controlled and get straight to the box step-overs. Step-overs with a dumbbell demand a strong midline and steady breathing, do not rush these or let the loading pull you forward. Break them into two sets if needed on the first round, but aim to move consistently. The Ring Muscle ups / Pull-Ups + Dips are where this workout is won or lost. Consider a good break strategy and avoid any failed reps. A failed rep here costs far more time than a planned rest. As the reps decrease, your ability to string reps should improve if paced correctly early on. The final 400m is your gut check. Empty the tank.

Modifications / Adjustments
Ring Muscle Ups: Reduce Reps / Adjust to Low Ring Banded Muscle-Ups/ Adjust to Strict Pull-Ups + Dips / Adjust to Ring Rows + Push-Ups
Box Step-Overs: Reduce Load / Reduce Reps / Adjust to Box Step-Ups / Adjust to No-Load Step-Overs
Run: Reduce Distance to 200m-300m / 1000/900m Bike Erg or 12 Shuttle Runs

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