Thursday May 7th

200m Run
1:00 Echo Bike
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2 Sets:
10 Bootstrap Squats
5 Inchworm Push-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Arch Hold (Superman)

Workout prep
:15 Wall Lean March
3 x (:10 on / :10 off) Wall Lean Sprint
8 Bar Kip Swings
4 Strict Knees to Chest
6 Wall Balls @ Working Weight
6 Kipping Toes to Target or Knees to Elbows (Building Swing to Toes to Bar or Variation)
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12/9 Calorie Echo
5 Toes to Bar or Modification
5 Wall Balls @ Working Weights

Workout
Intervals For Time (40:00 Clock):
0:00--10:00
2 Rounds:
30/22 Calorie Echo Bike
400m Run

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10:00--20:00
10:00 EMOM:
Minute 1: 10 Toes to Bar
Minute 2: 15 Wall Balls

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20:00--30:00
2 Rounds:
30/22 Calorie Echo Bike
400m Run

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30:00--40:00
10:00 EMOM:
Minute 1: 10 Toes to Bar
Minute 2: 15 Wall Balls
Score = Sum Time Record (Each Time of Completed Work)
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LEVEL 2
As prescribed, with the following EMOM adjustments:
8 Toes to Bar
12 Wall Balls @ 20/14lb, 9/6kg, 10/9ft

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LEVEL 1
25/18 Cal Echo
300m Run
EMOM:
Minute 1: 8 Kipping Knee Raises
Minute 2: 12 Wall Balls @ 14/10lb, 6/4kg

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MASTERS 55+
25/18 Cal Echo
300m Run
EMOM:
Minute 1: 8 Toes to Bar
Minute 2: 12 Wall Balls @ 14/10lb, 6/4kg, 10/9ft
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OBJECTIVES, STIMULUS & STRATEGY

GOALS
Complete each bike and run block in 6:30-8:00 and complete all EMOM minutes by the 50-second mark
STIMULUS
Muscular Endurance / Leg and Midline Stamina
RPE
8.5/10
PRIMARY OBJECTIVE
Complete each Echo Bike and run block in under 8:00, across both the first and second iteration.
SECONDARY OBJECTIVE
Maintain consistent pacing on both EMOM blocks, finishing each minute's work by the 50-second mark and protecting movement quality throughout all 20 total EMOM minutes.
Workout Strategy
"Warthog" is a 40-minute test of pacing discipline more than raw output. The athletes who perform best will be the ones who resist the urge to sprint the first bike block and instead settle into a pace they know they can repeat 20 minutes later. On the Echo Bike, aim for 85 to 90 percent effort with a strong drive through the legs, controlled breathing and transition directly into the run without hesitation. The EMOM blocks are recovery in disguise if you've paced correctly: toes to bar should be completed in one or two sets maximum, and wall balls should be unbroken or close to it. Coming into the second bike and run block (20:00 to 30:00), expect some accumulation in the legs from the toes to bar and wall balls; that's normal, and it's where the test begins. Shift focus to effort rather than pace if needed, and don't let the second round collapse. The second EMOM is about how well your muscular endurance holds up, at this point the lungs and midline are taxed, so intentional breathing between reps on toes to bar and a strong, rhythmic dip-drive-throw on wall balls will carry you to the finish.
Movement Modifications
Toes to Bar: Alternating Toes to Bar / Toes to Target / Kipping Knee Raises / Strict Knees to Chest / V-Ups
Wall Balls: Reduce reps before reducing load. Consistent depth and extension are non-negotiable
Echo Bike: Bike Erg, Row Erg, or Ski Erg at equivalent calories. 34/26 Erg translates across machines
Run: 450/400m Ski Erg equivalent or 500/450m Row or 12 Shuttle Runs

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