Thursday May 28th

General Warm-Up
2:00 Cardio Choice
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:15/:15 Passive Hang + Active Hang
:10 Hollow Hold
5 Slow Tempo Goblet Squats
5/5 Single Arm Kettlebell Bent Over Row
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10 Bar Kip Swings
:10 Hollow Rocks
5 Slow Tempo Goblet Squats
5/5 Single Arm Kettlebell Bent Over Row



Specific Prep
6 Pause Front Squats (Empty Barbell From the Rack)
10 Dual Kettlebell Gorilla Rows @ warm-up loads

4 Pause Front Squats @ 40% of 1RM Front Squat
8 Dual Kettlebell Gorilla Rows @ working loads


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Build to Starting Load on Paused Front Squat


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Strength: Pause Front Squat + Kettlebell Gorilla Row
15:00 EMOM:
Minute 1: 6 Pause Front Squats (21x1 Tempo)
Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows
Minute 3: Rest

Loading:
Front Squat at 60-65% of 1RM Front Squat
Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg

Tempo is 2-count eccentric, 1-second pause at the bottom, fast concentric driving through the elbows, 1 reset breath at the top. Athletes should select a load that allows them to hold position through the pause on every rep. The Gorilla Row should be performed with full range, flat back, and alternating arms with control, not speed.

Modifications:
Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows
Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21x1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows

Primer
1 Partial Wall Walk + 1 Wall Walk
6-8 Toes to Bar (Elevator Progression), building to modification for the day
25 Double Unders / :20 DU practice / 40 Single Unders
Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before "Shimmer" begins.


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Conditioning
"Shimmer"
For Time
5 Rounds:
1-2-3-4-5 Wall Walks
10 Toes to Bar
50 Double Unders
Wall Walk: 10-in from the wall
Time Cap: 8:00
Score = Time

Level 2:
5 Rounds:
1-2-3-4-5 Wall Walks
8 Toes to Bar or 12 Alt Toes to Bar
40 Double Unders
Wall Walk: 20-in from the wall


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Level 1:
5 Rounds:
1-2-3-4-5 Wall Walks
8 Hanging Knee Raises or Kipping Knee Raises
75 Single Unders or :30 Double Under Practice
Wall Walk: 30-in from the wall


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Masters 55+:
5 Rounds:
1-2-3-4-5 Wall Walks (to comfortable height, 10-15in from wall)
10 Alternating Toes to Bar
40 Double Unders or 80 Single Unders
Wall Walk: 20-in from the wall
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Specific Note about workout structure:
Round 1: 1 Wall Walk + 10 Toes to Bar + 50 Double Unders
Round 2: 2 Wall Walks + 10 Toes to Bar + 50 Double Unders
Round 3: 3 Wall Walks + 10 Toes to Bar + 50 Double Unders
Round 4: 4 Wall Walks + 10 Toes to Bar + 50 Double Unders
Round 5: 5 Wall Walks + 10 Toes to Bar + 50 Double Unders

Goals: 5:00-7:00
Stimulus: Midline Endurance / Grip Interference
RPE: 7.5/10

Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.
Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.

Workout Strategy
"Shimmer" is a short, technical sprint that will expose shoulder endurance and Double Under consistency if athletes are not deliberate from the start. The total volume is manageable: 15 Wall Walks, 50 Toes to Bar, and 250 Double Unders. The ascending Wall Walk format means the first two rounds are quick and the back half is where the work compounds. Get through rounds one and two fast and sharp, they should feel almost easy. By round three, the shoulders are warmed up and the grip has been working, so stay tight on the kip and do not let the Toes to Bar break into more than two sets. On the Double Unders, find the rhythm immediately off the bar and stay in it. The Wall Walk standard is 10 inches from the wall, commit to it every rep. In round five, there are five Wall Walks ahead before the final 10 Toes to Bar and 50 Double Unders, and athletes who have paced the first four rounds well will have enough left to close.

Modifications / Adjustments
Wall Walks: Partial Wall Walk / Inchworm Push-Up / Reduce distance to the wall to 20-30in and then think about reducing the rep range next.
Toes to Bar: Toes to Target/ Alternating Toes to Bar / Kipping Knee Raises / Hanging Knee Raises / Strict Toes to Bar for athletes building kip mechanics / Reduce reps to 6-8 as first adjustment
Double Unders: Single Unders at 2:1 ratio / :20-:25 Double Under Practice per round for athletes still developing the skill

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