Tuesday July 28th

PART A
GENERAL WARM-UP
2:00 Cardio Choice (Ideally Row)

10 Alternating Arm Swings
10 Back Slaps
10 Bootstrap Squats
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups

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PART B
SPECIFIC PREP
12/9 Calorie Row
8 sit ups
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
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Bench Press
Every 2:30 x 4 Sets
All 4 Sets: 5 Reps @ 75% of 1RM Bench Press

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Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift

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We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort. The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
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Workout
"Still Water"
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 sit ups, v-ups or weighted sit ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x 50/35lb (22.5/15kg)


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LEVEL 2
Minute 1: 14/11 Calorie Row
Minute 2: 14 v ups, sit ups, or weighted sit ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in from wall

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LEVEL 1
Minute 1: 12/9 Calorie Row
Minute 2: 12 sit ups, v-ups or weighted sit ups
Minute 3: 2 Wall Walks or 6 Inchworm Push-Ups
Minute 4: 12 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 25/15lb (12/7kg)
Wall Walk: 30-in from wall
MASTERS 55+
Minute 1: 14/11 Calorie Row
Minute 2: 14 sit ups, v-ups or weighted sit ups
Minute 3: 3 Wall Walks
Minute 4: 14 Renegade Rows
Minute 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 20-in from wall
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GOALS
Complete all working minutes across all 3 rounds (15:00 EMOM)
STIMULUS
Midline / Upper Body Density
RPE
7/10
PRIMARY OBJECTIVE
Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
SECONDARY OBJECTIVE
Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Workout Strategy

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"Still Water" is a controlled, capacity-building EMOM, and the built-in rest minute every fifth minute is there to be used fully. Athletes should approach each working minute with a clear target pace, not a sprint: the row needs to be strong but measured, the wall walks deliberate and technically sound, and the renegade rows stable from the first rep to the last. The biggest error in a workout like this is going too hot on the row in minute one and arriving at the sit-ups with a heart rate that never settles before the renegade rows arrive. Three rounds sounds manageable, but 12 working minutes of midline and upper body density adds up fast; treat every rest minute as a deliberate recovery, not a passive pause, and step into the next working minute ready to move.
Movement Modifications
Row: Reduce calories / Substitute 150m Run or 15/12 Calorie Bike or Ski Erg

Wall Walks: Reduce to 2 per minute / Increase distance from wall / Inchworm Push-Ups
Renegade Rows: Reduce reps / Reduce load / Perform from knees / Single Arm Dumbbell Row with opposite hand supported on bench

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