Thursday October 30th

:30 Cardio Choice
8 Bend and Bows
8/8 Quadruped Thoracic Rotations
:20 Extended Reverse Plank Bridge
:30 Cardio Choice
:15/:15 Scorpion Stretch Hold
2 Sets
:30 Cardio Choice (Alternate Machines)
6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing
:15/:15 Single Arm Kettlebell Overhead Hold
Primer
5/4 Ski
6 American Kettlebell Swings
5/4 Echo
25/25ft (7.5/7.5m) Single Arm Overhead Carry

“Redrum”
Every 3:00 x 10 Sets
9/7 Cal Ski Erg
9 American Kettlebell Swings
9/7 Cal Echo Bike
50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb, 24/16kg
‍

Level 2:
Every 3:00 x 10 Sets
8/6 Cal Ski Erg
8 American Kettlebell Swings
8/6 Cal Echo Bike
50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb, 20/12kg
‍

Level 1:
Every 3:00 x 10 Sets
7/5 Cal Ski Erg
9 Russian Kettlebell Swings
7/5 Cal Echo Bike
50/50ft (15/15m) Single Arm Front Rack Carry
Kettlebell: 35/18lb, 16/8kg
‍

Masters 55+
Every 3:00 x 10 Sets
8/6 Cal Ski Erg
8 Russian Kettlebell Swings
8/6 Cal Echo Bike
50/50ft (15/15m) Single Arm Front Rack Carry
Kettlebell: 44/26lb, 20/12kg

‍

Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.

Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.

RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.

Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.
Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements.

Workout Strategy:
Approach each interval like a threshold effort—steady, smooth, and controlled. Keep Ski and Echo calories at roughly 80–85% intensity, focusing on maintaining consistent split times from the first round to the last. Perform all kettlebell swings unbroken with a tight midline and controlled lockout overhead. During the overhead carry, maintain stacked shoulder position and compression through midline—use it as a “moving recovery” while keeping posture deliberate. Your recovery between sets should be intentional, focus on deep breaths and bringing the heart rate down before the next interval.

Movement Modifications:
- Machines: If Ski Erg or Echo Bike are unavailable, sub with Row or Assault Bike / Bike Erg equivalent calories.
- Kettlebell Swings: Reduce load as needed or modify to Russian Kettlebell Swings (eye level)
- Overhead Carry: Reduce loading or move to Single Arm Front Rack Carry to maintain posture.

Coach’s Notes:
This workout builds discipline and aerobic control — each round is a test of pacing, composure, and posture. Encourage athletes to stay smooth on machines and avoid “redlining” early. Cue stability on the carries: ribs down, arm locked, and eyes forward. The best athletes will look almost robotic—consistent times across all 10 rounds, precise transitions, and quiet, efficient movement.

‍

‍