Thursday February 5th

General Prep
2:00 Cardio Choice
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2 Sets For Quality
10 Alternating Goblet Cossack Squats
10 Alternating Box Step-Ups
5 Walking Inchworm to Hollow
10 Dead-Bugs
10 Bird-Dogs
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Specific Prep
2 Sets:
9/7 Calorie Echo Bike
6 Dual Dumbbell Box Step-Ups
2 Partial Wall Walks to Pike (3sec Hold)
Barbell Prep
Back Squat
3 Reps @ 50%
3 Reps @ 55-60%
3 Reps @ 60-65%
Then Working Loads on the Barbell

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Back Squat

Every 3:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%

% is Based on 1RM Back Squat

L3,L2, Masters 55+: As prescribed
L1: Adjust to 4-6 Back Squat at 6-8 RPE across

Modifications:
- For Back Pain: Look to adjust to a reverse lunge or split squat variation
- For Knee Pain: Look to adjust to a Box Squat Variation
- For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position.

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Workout

For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
3-4-5-6 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Box Height: 24/20in
Wall Walk: 10in From Wall
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Level 2:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Box Height: 24/20in
Wall Walk: 10in From Wall

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Level 1:
For Time
Every 3:00 x 4 Sets
10 Single Dumbbell Box Step-Ups
12/9 Echo Bike
1-2-3-4 Wall Walks
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 24/20in
Wall Walk: 30in From Wall

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Masters 55+:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 30/20lb, 14/9kg
Box Height: 24/20in
Wall Walk: 20in From Wall

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Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Stimulus: Unilateral leg stamina, cyclical output, and increasing shoulder fatigue
RPE: 7.5/10

Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases
Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set

Workout Strategy

“Street Kings” is a repeatable interval test that rewards composure and efficiency. The dumbbell box step-ups should be steady and controlled. Be sure to focus on full extension at the top and smooth transitions rather than speed; make sure every rep counts. On the Echo Bike, aim for a strong sustainable pace that you can reproduce each round without spiking heart rate.

The wall walks are the separator as volume increases. Stay calm and deliberate, using efficient hand placement and strong midline tension. The goal is to maintain straight arms and a hollow position throughout. Avoid rushing reps early; the goal is to arrive at the final set with enough shoulder capacity to complete six clean wall walks inside the window. Athletes who keep all four sets within a narrow time range will do best. Imagine starting slow and smooth on the wall walks and increasing pace as you go.

Movement Modifications / Adjustments
- Box Step-Ups: Reduce Load / Lower Box Height / Adjust to Goblet Step-Ups or single dumbbell suitcase step-ups
- Echo Bike: Reduce Calories / Adjust to Bike Erg / Use :45–:60 Time Domain
- Wall Walks: Reduce Reps / Use Wall Walk Progressions (adjust to further away from the wall) / Move to Box Pike Walk-Ups or Handstand Hold

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