Thursday January 8th

General Prep and Flow
2 Sets: For Quality
6 Inchworm to Hollow
8 Alternating Scorpions (Slow and Deliberate)
6 Up Dog to Down Dog + Calf Gas Pedals
4 Pike Push-Ups + 4 Push-Ups
Specific Prep (Barbell at the Rack)
3-4 Sets
2 Pause Dip and Drive
+
3 Push Press
*Build to starting loads on Push Press

Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.

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Push Press

Every 2:30 x 4 Sets
Set 1: 10 Reps @ 65%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 6 Reps @ 75%

% is Based on 1RM Push Press

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.

Specific Prep and Primer after Push Press
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk + Wall Facing Handstand Push-Ups
5 Dumbbell Bench Press
2-3 Shuttle Runs

Build to working loads over 2 sets on the dumbbell bench. This little primer and prep flow should only take 5-7

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Workout
*Take out the wall facing push up if you are uncomfortable with that movements and just do the wall walk
*We will have you do alt db presses if you are not going up-side-down at all
"Identity Drift"
10:00 AMRAP
1-2-3-4-5... Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 50/35lb, 22.5/15kg

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)
Shuttle Run: 25/25ft (7.5/7.5m)

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Level 2:
10:00 AMRAP
1-2-3-4-5... Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)

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Level 1:
10:00 AMRAP
1-2-3-4-5... Wall Walks *****WITHOUT THE WALL FACING HSPU
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall

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Masters 55+:
10:00 AMRAP
1-2-3-4-5... Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 30/20lb, 14/9kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)
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Goal: 4-5+ rounds

Stimulus: Shoulder endurance, upper-body pressing stamina, and cyclical pacing under increasing gymnastics demand
Workout RPE: 8/10

Primary Objective: Manage wall walk complex volume growth without stalling out
Secondary Objective: Keep dumbbell bench sets unbroken throughout

Workout Strategy
“Identity Drift” is about composure as volume increases. The wall walk complex escalates quickly, so athletes must avoid rushing early rounds. Move with intention, each wall walk + handstand push-up should be technically sound, with controlled hand placement and strong midline engagement.

Dumbbell bench press should be completed unbroken, serving as a predictable station to regain breathing before the shuttle runs. The shuttles should be smooth and efficient, not sprinted, allowing you to return to the wall with enough composure to handle the growing gymnastics demand. Athletes who respect the early rounds will have room to keep progressing as the wall walk count rises.

Movement Modifications / Adjustments
Wall Walks: Reduce Reps / Use Wall Walk Progressions / Move to Box Pike Walk-Ups or Handstand Hold
Dumbbell Bench Press: Reduce Loading / Adjust Reps / Move to Floor Press
Shuttle Runs: Reduce Reps / Adjust to :20–:30 Time Domain / Move to 100m Run

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