Thursday November 20th

General Prep
2-3 Sets: For Quality
:30 Jump Rope (Singles / Doubles / Boxer Shuffle)
5 Inchworm to Hollow (3sec Pause)
15 Banded Pull-Aparts
10 Hollow Rocks
10 Alternating V-Ups
8 Bar Kip Swings
4 Strict Knee Raises
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50%
3 Bench Press @ 60%
3 Bench Press @ 65%
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Then Load to Working Weights on the Bar

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Bench Press

Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%

Modifications:
- Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues
- Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.
- If needed adjust to landmine press

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Workout Prep After Bench Press
1-2 Sets
15-25 Double Unders or 30-40 Single Unders
8 Bar Kip Swings
4 Strict Knee Raises
4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.
1-2 Wall Walks

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“Medusa”

15:00 AMRAP
1-2-3-4-5...Wall Walk
5-10-15-20-25... Toes to Bar
10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set
Wall Walk: 10in
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Level 2:
15:00 AMRAP
1-2-3-4-5 Wall Walk
3-6-9-12-15... Toes to Bar
6-12-18-24-30 Double Unders
Wall Walk to 20in
Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set
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Level 1:
15:00 AMRAP
1-2-3-4-5...Wall Walk
5-10-15-20-25... Kipping Knee Raises
10-20-30-40-50... Single Unders
Wall Walk to 30in
Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set
Masters 55+:

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15:00 AMRAP
1-2-3-4-5 Wall Walk
3-6-9-12-15... Toes to Bar
6-12-18-24-30 Double Unders
Wall Walk to 20in
Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

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Score = Rounds + Reps
Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.
RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout
Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

Workout Strategy:
“Medusa” builds volume deceptively fast, making early pacing and composure essential. Athletes should start conservatively—treat the first few rounds as primers rather than sprints. Toes to Bar and Double Unders will compound grip and shoulder fatigue, so smooth transitions and intentional breathing are key. The later rounds (4–6) will test midline endurance and aerobic repeatability. Focus on strong, consistent kips and quick recovery between Wall Walks. The goal is to move continuously with minimal rest and maintain technical consistency under fatigue—once form breaks, efficiency plummets.

Movement Modifications (If Needed):
- Wall Walks: Scale distance from wall (20in → 30in) or reduce reps to maintain flow.
- Toes to Bar: Substitute hanging knee raises, leg raises, or 10 V-Ups per round.
- Double Unders: Scale to single unders or adjust volume on the double unders.

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