Thursday January 22nd

General Prep
2 Sets: For Quality
200m Run
6 Inchworm Push-Ups
:15 Hollow Hold
10 Alternating V-Ups
6/6 Suitcase Deadlifts
:15/:15 Suitcase Standing March

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Specific Prep and Primer
1-2 Sets as Primer
4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups
10m High Knees
10m Butt Kicks
2 Shuttle Run Sprints
100ft (30m) Farmers Carry @ working loads
1 Partial Wall Walk + 1 Full Wall Walk
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"Lil’ Sebastian Forever"
6 Sets: (31:30 Running Clock)
3:45 AMRAP
:30 GHD Sit-Ups
200m Run
200ft (60m) Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Farmers Carry @
Kettlebells: 2 x 70/53lb, 32/24kg
Dumbbells: 2 x 70/50lb, 32/22.5kg
Wall Walks: 10in From Wall

Class Management Note: Expected to Run Class as waterfall start on :45 Delays to allow for 5 groups to hit this.
This would mean that total running time for the workout will be at 35:00

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Level 2:
6 Sets: (31:30 Running Clock)
3:45 AMRAP
:30 GHD Sit-Ups
200m Run
150ft (45m) Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Score = Total Reps Completed across all sets
Farmers Carry @
Kettlebells: 2 x 53/35lb, 24/16kg
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walks: 10in From Wall

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Level 1:
6 Sets: (31:30 Running Clock)
3:45 AMRAP
:30 Abmat Sit-Ups
150m Run
150ft (45m) Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Score = Total Reps Completed across all sets

Farmers Carry @
Kettlebells: 2 x 44/26lb, 20/12kg
Dumbbells: 2 x 45/30lb, 20/15kg
Wall Walks: 30in From Wall

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Masters 55+:
6 Sets: (31:30 Running Clock)
3:45 AMRAP
:30 V-Ups
200m Run
150ft (45m) Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Score = Total Reps Completed across all sets

Farmers Carry @
Kettlebells: 2 x 53/35lb, 24/16kg
Dumbbells: 2 x 50/35lb, 22.5/15kg

Wall Walks: 20in From Wall

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Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set
Total 15+ Reps / Set for 90+ Reps
Time Domain: 30 minutes total (work + rest)

Stimulus: Interval conditioning with grip endurance, midline fatigue, and repeated shoulder loading
Workout RPE: 8/10

Primary Objective: Preserve shoulder capacity to accumulate wall walks every round
Secondary Objective: Move efficiently through the carry and run to protect scoring time

Workout Strategy
“Lil’ Sebastian Forever” is an interval grinder that rewards athletes who treat the early work as a setup for wall walks, not a limiter. The GHD sit-ups should be crisp and controlled, avoiding spiking midline fatigue early in the AMRAP. The run should feel smooth and purposeful, resetting breathing before the carry.

On the farmer’s carry, prioritize posture and grip efficiency. This is not a sprint; clean steady steps will preserve forearms for wall walks. The final station is where the workout is made. Approach wall walks with composure, using efficient hand placement and strong midline tension to string together consistent reps.

Use the 1:30 rest intentionally: shake out grip, normalize breathing, and prepare to repeat quality work. Athletes who keep all six sets within a narrow output range will score best.

Movement Modifications / Adjustments
GHD Sit-Ups: Adjust to Abmat Sit-Ups / Move to V-Ups / or Adjust to Medball Weighted Sit-Ups
Run: Reduce Distance / Adjust to 1:00–1:15 Time Domain / Move to 450/400m Bike Erg
Farmer’s Carry: Reduce Load / Reduce Distance
Wall Walks: Reduce Reps / Use Wall Walk Progressions (distance to wall) / Move to Box Pike Walk-Ups or Handstand Hold

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