Thursday August 13th

General Warm-Up
1:30 Cardio Choice
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2 x
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Single Arm Dumbbell Press
5 Inchworm Push-Ups
10 Down Dog Toe Touch

Specific Warm-Up
2 x
5/5 Bulgarian Split Squat (light / working weight)
10 Renegade Row @ Warm-Up Loads
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Strength: Bulgarian Split Squat + Renegade Rows
10:00 EMOM
Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat
Minute 2: 12 Renegade Rows

Perform each split squat rep with a controlled 2-second eccentric, a pause at full contraction at the bottom, and a smooth, deliberate concentric back to the top. Select loads and tension that allow for a consistent, unbroken tempo across all five sets of each movement. We are combining two unilateral stability movements that heavily focus on anti-rotation work to challenge midline control and improve durability around the trunk. These are not load-chasing sets; mechanics and position are the entire point.

Modifications:
Level 1: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat (bodyweight or light load, no front rack), Minute 2: 8 Renegade Rows at a lighter load with a wider base for stability
Hotel Gym / Travel: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat with a single dumbbell held at the chest, Minute 2: 12 Dumbbell Renegade Rows on the floor
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Workout

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"Warning Track"
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Time Cap: 3:00 per set
Score = Sum Total Time

Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-inch from wall standard

Level 2:
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks 15-in from wall
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Every 3:00 x 4 Sets
30 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 30-in from wall
Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 20-in from wall
Dumbbells: 2 x 35/25lb (16/11kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 2:00 per set
Stimulus: Upper Body Density and Interference
RPE: 7.5/10

Primary Objective: Complete each working set as close to 2:00 as possible.

Secondary Objective: Unbroken movements across all four sets.

Workout Strategy

"Warning Track" is built around consistent, quality output inside a short interval window where the shoulder fatigue compounds quietly from set one to set four. The double unders open each round and should feel like a controlled reset, not a sprint, giving athletes a few seconds to breathe before the thrusters. Nine thrusters is a manageable number, but the load must be chosen from round one with round four in mind; going unbroken here every set is the standard, and athletes who pick a weight that forces them to break in round two have already lost the game. The farmers walking lunges bridge the thrusters to the wall walks, so move with intent and keep the core braced throughout. Wall walks close each set and are the most time-sensitive movement; athletes should move smoothly and deliberately, not rushing the descent or the ascent, keeping a strong hollow position the whole way up. Defend a 2:00 work window across all four sets and resist any urge to accelerate in round one.

Modifications / Adjustments
Double Unders: Single Unders x 45 / Reduce reps / Penguin Jumps
Dual Dumbbell Thrusters: Reduce load before reducing reps / Single Dumbbell Thruster / Reduce reps
Dumbbell Farmers Walking Lunges: Reduce Load / Suitcase Walking Lunges / Goblet Walking Lunges / Bodyweight Lunges
Wall Walks: Reduce reps / Partial Wall Walk / Inchworm Push-Up Walk-Out / Reduce height standard

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