Tuesday December 16th

Body Heat and Mobility
200m Run
:30 Alternating Overhead Tricep / Lat Stretch
:30 Bootstrap Squats
:20/:20 Samson Stretch
:30 Childs Pose
:30 Glute Bridges @ 3030 Tempo
:30 Extended Plank Reverse Bridge
General Prep
2-3 Sets: For Quality
9/7 Calorie Bike
8 Goblet Cossack Squats
8 Medball Squats
8 Medball Push Press
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
Then Start 16:00 Clock working up to 5RM

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FOR OUR 5 REP MAX FRONT SQUAT WE WILL START A 16 Minute clock
If you want a little more structure with this do the warm up listed above then do a set of squats every 3:00
slowly build up
** you do not need to do 5 reps on your build up set
** get some heavy weight on then go for your 5 rep

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Take 16:00 to Establish
5RM Front Squat

Modifications:
- For back pain or knee pain let's consider moving to a box squat or split squat variation.
- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:
Every 3:00 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)

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WORKOUT 
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“Engine Room”
3 Rounds for Time
20/14 Calorie Echo Bike
60ft (18m) Dual Dumbbell Walking Lunge
400m Run
25 Wall Balls
Dumbbells: 2 × 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg to 10/9ft

Bike Alternatives:
25/20 Calorie Bike Erg

Score = Time

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Level 2:
18/13 Cal Bike
60ft (18m) Dual DB Lunge @ 25/15lb (12/7kg)
400m Run
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
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Level 1:
15/11 Cal Bike
50ft (15m) DB Lunge 25/15lb, 12/7kg
200m Run
20 Wall Balls (14/10lb, 6/4kg)
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Masters 55+:
16/12 Cal Bike
60ft (18m) Dual DB Lunge @ 25/15lb, (12/7kg)
400m Run
25 Wall Balls (14/10lb, 6/4kg)
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Time Domain: 15-18 minutes
Time Cap: 18 minutes

Stimulus: Aerobic conditioning with leg stamina and repeatable cycle work. Strong lower-body endurance mixed with moderate wall-ball fatigue and consistent machine output.
RPE: 8/10

Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.
Secondary Objective: Keep the Wall Balls to 2 or less sets per round.

Workout Notes and Strategy:
“Engine Room” challenges athletes to maintain composure through large, sustained aerobic efforts. The bike should be approached with purpose, not an all-out sprint, but a strong pace that does not force immediate recovery once off the machine. Move into the lunges with controlled breathing and steady footwork, keeping core tight to avoid breaks.

The run becomes the separator here: athletes who can maintain a smooth 400m pace while still recovering for wall balls will perform best. Wall balls should ideally be completed unbroken or in two quick sets, using hips and breathing to stay efficient. Pacing the first round smartly will help prevent significant drop-off in round three.

Modifications:
- Bike: Look at mono adjustments for the bike or adjust to a 20/16 Calorie Row or 18/14 Calorie Ski Erg
- Lunges: Lower the Load, Move to a Single Dumbbell, or adjust to a bodyweight or lower volume on the lunges
- Run: Adjust run distance to 200-300m or we can move to a Bike Erg at 900/800m as equivalent for those athletes that can't run
- Wall Balls: Lower the Load, Reps, or combination there-of.

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