Thurday April 16th

General Prep
1:00-2:00 Cardio Choice
2 Sets:
:30 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
10 Air Squats (5 points of performance on)
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5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
Specific Barbell Prep
3 Sets:
3 Bench Press + 3 Bent Over Ballistic Chest Pass
Building to working Loads
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Bench Press

Every 2:30 x 5 Sets
Set 1: 5 Bench Press + 5 Bent Over Ballistic Chest Pass
Set 2: 5 Bench Press + 5 Bent Over Ballistic Chest Pass
Set 3: 4 Bench Press + 5 Bent Over Ballistic Chest Pass
Set 4: 3 Bench Press + 5 Bent Over Ballistic Chest Pass
Set 5: 3 Bench Press + 5 Bent Over Ballistic Chest Pass

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).
Goal here is around 85-90%

Specific Primer After Bench
2 Rounds:
15 Double Unders or 30 Single Unders
3 Burpees
5 Wall Balls
Rest 2:00 then hit the workout
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"Carnage"
12:00 AMRAP
100 Double Unders
25 Burpees
50 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft

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Level 2
12:00 AMRAP
75 Double Unders or 150 Single Unders
20 Burpees
35 Wall Balls 14/10lb, 6/4kg

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Level 1
12:00 AMRAP
100 Single Unders or 1:00 Jump Rope
15 Burpees
25 Wall Balls 10/8lb or Air Squats

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Masters 55+
12:00 AMRAP
75 Double Unders or 150 Single Unders
15 Burpees
35 Wall Balls 14/10lb, 6/4kg
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Goal: 2+ Rounds

Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. The goal is to maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.
Secondary Objective: Complete each round of the workout in under 6 minutes

Stimulus: Gymnastics / Monostructural Conditioning / Aerobic Capacity
RPE: 7.5-8/10

Workout Strategy
- Double Unders: Unbroken if the athlete can do it without spiking heart rate unnecessarily. If double unders are a consistent skill, treat this as active recovery and stay relaxed. One or two short breaks are fine, do not spend time fighting the rope.
- Burpees: This is where the workout can get away from you. Set a pace and hold it. A slow, rhythmic burpee that stays consistent across all rounds will always beat a sprint-and-stop approach. Aim for a consistent smooth cadence that allows you to maintain 12-16 burpees / minute or better
- Wall Balls: Break before you have to. A 25-15-10 or 20-20-10 split held consistently is far better than going unbroken in round one and falling apart in round two. Stay close to the wall and breathe at the top of each rep.

Movement Modifications / Adjustments
- Double Unders: Sub 150 Single Unders or 50 Double Under attempts. Sub 1:00 Jump Rope for athletes still developing the skill.
- Burpees: No modification needed in most cases. We should look to reduce volume first and then next up look to move to elevated burpees.
- Wall Balls: Sub lighter load as needed, move to air squats, or adjust height of target

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