Tuesday June 2nd

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If you are on a a debit card please switch to ACH or credit.

Warm-Up

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

Strength: Strict Press
Every 3:00 x 3 Sets:
10 Strict Press

Loading: 65-75% of 1RM Strict Press, same load across all three sets.

Athletes select a weight they are confident they can execute for all three sets with full range of motion and no leg drive. This is not a build-to-heavy structure; it is a volume pressing block built to develop shoulder and upper back hypertrophy and pressing resilience across the cycle. The bar moves from the front rack to a full overhead lockout on every rep, the midline stays braced throughout, and the standard does not change from set one to set three.

Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.

Primer
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
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4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
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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 modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

Conditioning
"Pain Don't Hurt"
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Time Cap: 18:00
Score = Time
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg

Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg

Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or Kipping Knee Raises
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds

Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 12:00-16:00

Stimulus: Upper Body Density
RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.

Workout Strategy
"Pain Don't Hurt" is a density workout built on short, repeatable sets and a rest period just long enough to reset but not long enough to fully recover. The 30-second rest is the mechanism; use it to breathe, chalk up if needed, and get to the next movement without dawdling. Eight reps of each movement is a small set, which means there is no reason to break any of it, and athletes who start breaking Toes to Bar or dumbbells into quick singles will lose the pacing thread that holds this workout together. On the Toes to Bar, stay in a smooth, connected kip and move through all 8 reps before dropping off the bar. On the Dumbbell Bench Press, set up quickly, move through full range with control on the descent and a strong press to lockout, and get back up efficiently. On the American Kettlebell Swing, drive with the hips, lock out overhead with active shoulders, and cycle each rep with rhythm rather than force. The goal window is 12:00-16:00 with the time cap at 18:00, which means athletes are looking at roughly 60-90 seconds of work per set plus the rest. Athletes who find that pace in round one and hold it will finish strong; athletes who sprint early will feel the :30 rest disappear fast by sets six and seven.

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