Tuesday August 4th

No 7pm Hyrox. Maybe we will run a few extra weekday classes as the event gets closer
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups


Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
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Strength: 3 x 10 Strict Press Test
Every 3:00 x 3 Sets
10 Strict Press

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

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Primer
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)

4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads

Use this to confirm toes-to-bar standard, bench press load, and kettlebell weight before "Be Nice" begins.

Conditioning
"Be Nice"
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)

Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)


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Level 1:
16-12-8-4
Kipping Knee Raises
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)


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Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10

Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Workout Strategy

"Be Nice" is a sequel to "Pain Don't Hurt" from Week 1, and the progression is about density, not just reps. Total volume drops from 64 to 60 reps, but rest drops from 3:30 to 2:15 and the intra-set demand increases, so athletes who think this will feel easier are in for a surprise. The opening set of 24 is the biggest test: athletes should plan their toes-to-bar in two to three large sets, move directly into bench press, and hit the kettlebell swings with aggressive hip drive to save the hands. As the rep schemes drop to 16, 12, and 8, the temptation is to coast; the athletes who win this workout are the ones who treat each descending set as an opportunity to pick up the pace rather than manage the fatigue. Quick transitions between movements matter here. The :45 rest is real rest if athletes use it well. Keep moving during the brief window, shake out the hands, breathe, and get back to the bar before the next set begins.


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Modifications / Adjustments
Toes-to-Bar: Alternating Toes-to-Bar / Toes to Target / Kipping Knee Raises / V-Ups
Dumbbell Bench Press: Reduce load before reducing reps / Dumbbell Floor Press
American Kettlebell Swings: Reduce load before reducing reps / Russian Kettlebell Swings / Dumbbell Snatch

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