Thursday March 12th

General Warm-Up
1-2 Sets
1:00 Cardio Choice (Ideally Bike)
5/5 Kettlebell Halo
5/5 Kettlebell Windmill
8/8 Single Leg Kettlebell Romanian Deadlift
4/4 Pendulum Lunges
Specific Barbell Prep / Empty to Light Barbell
8-10 Empty Barbell Bench Press
Then build to working load and complete:
5 Reps @ 50% of 1RM
3 Reps @ 60% of 1RM
2 Reps @ 65% of 1RM
Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up
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Bench Press

Every 3:00 x 3 Sets
Set 1: 9 Reps @ 65%
Set 2: 7 Reps @ 72.5%
Set 3: 5 Reps @ 80%

% of 1RM (Predicted or Tested)

Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.

Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments
- Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.
- Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.
- Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently

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Specific Primer / After Bench Press
9/7 Calorie Echo Bike
3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)
25ft Goblet Walking Lunge @ Warm-Up Load
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9/7 Calorie Echo Bike
3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat
25ft Goblet Walking Lunge @ Working Load
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9/7 Calorie Echo Bike
3-5 Strict Handstand Push-Ups or Modification for the Workout
25ft Goblet Walking Lunge @ Working Load
Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."
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"Iron Mile"
For Time:
4 Sets:
16/12 Calorie Echo Bike
10 Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: 53/35lb, 24/16kg

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Level 2:
4 Sets
16/12 Calorie Echo Bike
8 Strict Handstand Push-Ups
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Reduce depth on Strict HSPU with 1–2 Abmat
Kettlebell: 44/26lb, 20/12kg

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Level 1:
4 Sets
12/9 Calorie Echo Bike
8 Dumbbell Strict Press
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets

Dumbbells: 2 x 25/15lb (12/7kg)
Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 25/15lb

Masters 55+
4 Sets
12/9 Calorie Echo Bike
8 Strict Handstand Push-Ups to 1–2 Abmat
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets

Kettlebell: 44/26lb, 20/12kg

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Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00

RPE: 8–8.5/10
Stimulus: Gymnastics Strength / Aerobic Capacity

Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.
Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.

Workout Strategy
This is a pressing endurance and lower body aerobic piece built across five controlled sets. The 1:00 rest is short and structured, not generous. Athletes who pace the bike and move efficiently on the lunge will arrive at each rest window with enough recovery to protect their handstand push-up quality set after set.
The Echo Bike is the heart rate driver and meant to be a strong, steady output, not a sprint. Athletes who redline the bike will arrive at the wall with nothing left for the HSPU. Push hard but stay in control, and begin transitioning to the wall with purpose.
Strict Handstand Push-Ups are the centerpiece of this workout. Athletes must manage fatigue intelligently across all 4 sets. Unbroken is the goal early, but a planned break will help with sustainable pacing. Full lockout at the top and controlled descent. Athletes who rush the bottom position will lose tension and miss reps in later sets. Scaling to adding an abmat should allow the same unbroken standard.
Goblet Walking Lunge — Choose a load that is challenging but completable unbroken every set. The lunge demands a tall, braced torso and deliberate foot placement. Sloppy lunges under fatigue are where knee and hip issues develop. Breathe on the way down, drive through the heel, and stand tall before the next step. Finish the 50ft strong and use the full 1:00 rest to breathe down before the next bike effort.

Modifications / Adjustments
Echo Bike: Reduce Calories / Adjust to Bike Erg / Adjust to Row / Adjust to 200m Run
Strict Handstand Push-Ups: Reduce Reps / Add AbMat for Depth / Adjust to Pike Push-Ups / Adjust to Dumbbell Strict Press / Adjust to Seated Dumbbell Press
Goblet Walking Lunge: Reduce Load / Adjust to Goblet Stationary Lunges / Adjust to Bodyweight Walking Lunge / Adjust to Box Step-Ups

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