Thursday April 2nd

General Prep
2:00 Row
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3 Sets:
5 Inchworm to Hollow Hold
10 Deep Lunge Mountain Climbers
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
4 Strict Knee Raises
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Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session
Specific Prep and Primer for Conditioning
200/150m Row
3-5 Toes to Bar or Modification
3-5 Burpees to Plate
3-5 Toes to Bar or Modification
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In 8:00 minutes Complete
4 Sets:
8 Bar Kip Swings
4 Strict Knees to Chest
:10 Tuck L-Hang
Rest as needed b/t sets

Then Rest 4:00 and Complete the Workout
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"Dr. Evil"
Every 14:00 x 2 Sets
1000/900m Row
25 Toes to Bar
50 Burpees to Plate
25 Toes to Bar
Plate: 45lb, 20kg
Score = Sum Total Time (Record Both Times)

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Level 2
Every 14:00 x 2 Sets
1000/900m Row
20 Toes to Bar
40 Burpees to Plate
20 Toes to Bar

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Level 1
Every 14:00 x 2 Sets
800/700m Row
15 Kipping Knee Raises
30 Burpees to Plate
15 Kipping Knee Raises

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Masters 55+
Every 14:00 x 2 Sets
1000/900m Row
15 Toes to Bar
30 Burpees to Plate
15 Toes to Bar
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Goal: Sub 12:00 Each Set
RPE: 8.5-9/10
Stimulus: Aerobic Capacity / Midline Endurance

Primary Objective: Hold consistent row pacing across both sets.
Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.

Workout Strategy
"Dr. Evil" is a two-set grinder that punishes athletes who go out too hot. The structure demands honest pacing on the row and disciplined toes to bar management. There is nowhere to hide in 14 minutes.
Row: Set a pace you can repeat. Athletes who row hard and arrive at the toes to bar blown up will bleed time and carry that deficit through the burpees and into the second set. Aim for a split 5-10 seconds slower than a true 1000m effort and hold it in both sets.

Toes to Bar (First 25): These come before the burpees when the midline is relatively fresh. Sets of 8-10 are efficient. Plan your sets before you get on the bar and don't wait until you've already broken to adjust strategy.

Burpees to Plate: Steady and methodical across all 50 reps. A consistent cadence is worth more than going fast early and crashing at rep 30. Breathe at the top of each rep and keep the hips moving.

Toes to Bar (Final 25): The hardest reps of the workout. The core is taxed, the grip is taxed, and the body wants to slow down. Sets of 5-7 are realistic here. Get back on the bar quickly and grind them out.

Modifications / Adjustments
Row: Reduce Distance / Adjust to Bike Erg (2000/1600m) / Adjust to Ski Erg
Toes to Bar: Alt Toes to Bar / Knees to Chest or Elbows / Hanging Knee Raises / V-Ups / GHD Sit-Ups
Burpees to Plate: Reduce Reps / Adjust to Standard Burpees / Reduce Plate Height

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