Monday November 3rd

Here is your weekly preview. Mondays full workout is below all this
Monday
Rope Climb Skill + Aerobic Grip Intervals
Gymnastics Skill Practice
“Interstellar”
5 Sets –
1:30 AMRAP
3/2 Rope Climbs
100ft Dual KB Front Rack Carry (53/35 lb)
Max Cal Bike
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Tuesday

“Inception”
24:00 EMOM
Min 1 – 5 Power Snatch
Min 2 – 5 Back Squats
Min 3 – Rest
Lifts @ 70–80%
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Wednesday
strength Bench Press
14:00 AMRAP
7 Shuttle Runs (25/25ft)
7/5 Strict Pull-Ups
100ft Farmers Carry (53/35 lb)
7 Burpees to Plate
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Thursday
Clean & Jerk Technique + Power Triplet
Strength Weightlifting Complex
Clean + Front Squat + Jerk
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“Oppenheimer”
For Time –
15-12-9
Power Clean
Front Squat
Push Jerk
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Friday
“Tenet”
For Time
20 TTB – 500m Row – 20 TTB
Rest 2:00
15 TTB – 500m Row – 15 TTB
Rest 2:00
10 TTB – 500m Row – 10 TTB
Score: Total Time

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MONDAY 1:30 Bike
-
2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
:20:20 Side Plank
6/6 Single Arm Kettlebell Clean
10 Air Squats
Rope Climb Skill Practice
+
Build to working loads for the Dual Kettlebell Front Rack Carry
Primer:
1 Rope Climb
50ft (15m) Dual Kettlebell Front Rack Carry
7/5 Calorie Bike|

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“Interstellar”
5 Sets
1:30 AMRAP
3/2 Rope Climbs
100ft (30m) Dual Kettlebell Front Rack Carry
- Max Calorie Bike (Echo / Bike Erg, Assault)
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: 53/35lb, 24/16kg

Level 2:
5 Sets
1:30 AMRAP
3/2 Rope Climbs
100ft (30m) Dual Kettlebell Front Rack Carry
- Max Calorie Bike
Rest 1:30 b/t sets
Rope Climb 15ft
Kettlebell: 44/26lb, 20/12kg
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Level 1:
5 Sets
1:30 AMRAP
3/2 Pull to Stands
100ft (30m) Dual Kettlebell Front Rack Carry
- Max Calorie Bike
Rest 1:30 b/t sets
Kettlebell: 35/18lb, 16/8kg

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Masters 55+
5 Sets
1:30 AMRAP
3/2 Rope Climbs
100ft (30m) Dual Kettlebell Front Rack Carry
- Max Calorie Bike
Rest 1:30 b/t sets
Rope Climb 12ft
Kettlebell: 44/26lb, 20/12kg

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Goal: 15/11+ Calories / Set
Stimulus: Grip and midline fatigue carried into aerobic power intervals.
RPE: 8/10

Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.
Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.

Workout Strategy:
This interval blends skill, stability, and sprint capacity. Rope climbs should be crisp with no wasted pulls or pauses. Immediately move into the front rack carry, keeping posture tall and breathing under tension. Transition to the bike as fast as possible and attack each effort with urgency, aiming for a high but repeatable pace. The rest should allow near-complete recovery, so approach every round with the intent to match or slightly exceed your previous calorie total. Focus on composure in transitions and steady breathing through grip fatigue.

Movement Modifications (If Needed):
- Rope Climbs: Scale to 10-12ft Rope or rope pulls from seated, or 3 pull-to-stands per rep.
- Front Rack Carry: Use lighter kettlebells, dumbbells, or move to farmers hold + front rack for only a single kb in the front rack position
- Bike: Substitute Ski or Row for equal time or calories if Echo is unavailable.

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