Tuesday April 7th

This looks confusing today. It's not once we get going. We are here for you.

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General Warm-Up
2:00 Cardio Choice
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2 Sets:
10 Banded Pull-Aparts
10 Scapular Pull-Ups
:20 Hollow Body Hold
:20 Arch Hold
10 American Kettlebell Swings (light)
:30 Banded Psoas March
5 No-Jump Burpees
Specific Prep
2 Sets:
8 Bar Kip Swings
3-5 Strict Pull-Ups or Modification
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
8 sit ups
5 Burpees
200m Run at easy pace
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Confirm kettlebell load, pull-up scaling, and Echo Bike damper setting before the clock starts.
Specific Primer / Before Starting
1 Set at Working Pace:
5 Burpees
5 Strict Pull-Ups or Modification
5 Burpees
200m Run at target effort
5 American Kettlebell Swings at working load
12/9 Calorie Echo Bike at target RPM
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Rest 2:00
Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace before the first interval begins.

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"Bull"

For Reps:
4 Sets
1:00/1:00 on/off
10 Burpees + ***Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets
2:00/1:30 on/off
10 Burpees + 200m Run + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets:
3:00/2:00 on/off
200m Run + 10 Burpees + 200m Run + Max Reps

****Max Reps: For Each Set of Each Section
Set 1. Strict Pull-Ups
Set 2. Weighted sit ups or v ups
Set 3. American Kettlebell Swings
Set 4. Echo Bike

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Level 2
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps

Max Reps:
Set 1: Banded Strict Pull-Ups
Set 2: Weighted sit ups or v ups
Set 3: American Kettlebell Swings @ 44/26lb, 20/12kg
Set 4: Echo Bike Calories

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Level 1
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 150m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
150m Run + 10 Burpees + 150m Run + Max Reps

Max Reps:
Set 1: Jumping Pull-Ups
Set 2: AbMat Sit-Ups
Set 3: Russian Kettlebell Swings @ 35/18lb, 16/8kg
Set 4: Echo Bike Calories

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Masters 55+
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps

Max Reps:
Set 1: Strict Pull-Ups or Banded Strict Pull-Ups
Set 2: AbMat Sit-Ups
Set 3: American Kettlebell Swings — lighter load as needed
Set 4: Echo Bike Calories

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Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.

Stimulus: Aerobic Threshold / Mixed Modal Endurance
RPE: 7/10 building to 8-9/10 in Section 3

Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.
Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed.

Workout Strategy
Bull sharks are relentless. They don't sprint and they don't stop; they just keep coming. Thirty-eight minutes of structured intervals cycling through four different max rep movements at progressively longer work windows with a longer buy-in. The score is built in the margins; How fast you clear the burpees and run, and how many reps you accumulate when you finally get to your movement.

Burpees: Your job is to clear 10 burpees as efficiently as possible in every set across every section. In Section 1 that needs to happen in under :30. In Section 3 the burpees are sandwiched between two 200m runs, so stay relaxed and don't let them spike your heart rate before you get to the max rep movement.

Strict Pull-Ups: Get to the bar immediately after the last burpee and go. Plan to start with a big set and then just chip away in the remaining time. By Section 3 you should have a little more time but your shoulders have been accumulating work for 20+ minutes. Protect your mechanics and keep reps clean.

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American Kettlebell Swings: Pick a load you can cycle for 15+ reps unbroken when fresh. By Section 3 you may need to break and plan for it. Hinge and hip drive, not arms. Let the bell float at the top.

Echo Bike: Sprint. This is a hard charging station. The plan is to hit it at 85% across and maintain consistency here.

Modifications and Adjustments
Burpees
- Reduce the Rep Count
- Adjust to Elevated Burpees

200m Run
- 150m Run for athletes managing lower leg fatigue
450/400m Bike Erg or 200/180m Ski Erg

Strict Pull-Ups
Banded Strict Pull-Ups — match band to allow 5-8 unbroken reps
Ring Rows for athletes without pull-up capacity

GHD Sit-Ups
V-Ups Sit-Ups as a direct swap
- Abmat Sit-Ups are next level down
- Reduce GHD range of motion to parallel for athletes newer to the movement

American Kettlebell Swings
- Reduce load before reducing range of motion
- Russian Kettlebell Swings to eye level for athletes with shoulder mobility restrictions

Echo Bike
- Adjust to any machine for max calories

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