Tuesday March 24th

General Prep
2:00 Row
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2 Sets
10 Alternating Scorpions
10 Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
:10 Hollow Hold
10 V-Ups
Specific Prep
Go over Bench Press and GHD Sit-Ups Technique and Progressions
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8/6 Calorie Row
8 Empty Barbell Bench Press
8 GHD Sit-Ups (Short Range of Motion)
4 Burpees to Target
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8/6 Calorie Row
6 Barbell Bench Press @ 40-50%
8 GHD Sit-Ups (Increased Range of Motion)
3 Burpees to Target
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8/6 Calorie Row
4 Empty Barbell Bench Press 50-60%
8 GHD Sit-Ups (Full Range of Motion)
2 Burpees to Target
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"House of Cards"
****if you are not familiar with GHDs today is not the day to do 60. Do 40 max with less range of motion or weighted abmat sits up. There are only 2 ghds machines anyway. V-ups are great option. this was meant to do in order so delay starts by minute (or minutes depedning on the number)if there are more than 2 people doing the ghds

20:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 10 Bench Press
minute 3: 15 GHD Sit-Ups
minute 4: 10 Burpees to Target
minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach

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Level 2
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 15 GHD Sit-Ups
Minute 4: 8 Burpees to Target
Minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach

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Level 1
20:00 EMOM
Minute 1: 10/7 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 15 Abmat Sit-Ups
Minute 4: 8 Burpees
Minute 5: Rest

Bench Press @ 60% of 1RM
Masters 55+
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 12 GHD Sit-Ups
Minute 4: 8 Burpees to Target
Minute 5: Rest

Bench Press: 60% of 1RM
Burpee Target: Out of Reach
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Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds

RPE: 7.5-8/10
Stimulus: Aerobic Capacity / Upper Body Pressing Endurance

Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.
Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.

Workout Strategy
"House of Cards" is a five-minute rotating EMOM that cycles through four distinct demands before giving athletes a full minute of rest. The structure rewards consistent, controlled output across all four rounds. This is not a workout where athletes sprint any single minute. Every movement feeds into the next, and athletes who redline early will start dropping time in their windows by round 3.

Row: This is the heart rate setter for the minute cycle. A strong, controlled pull that gets athletes off the erg with time to transition cleanly. Athletes who sprint the row will arrive at the bench press with a heart rate they can't manage. Find a powerful, but sustainable pace and stay there every round.
Bench Press: At 60% of 1RM this should be unbroken and smooth across all 4 sets. This is a volume accumulation minute, not a max effort. Focus on a controlled descent, full lockout, and consistent breathing.
GHD Sit-Ups: For athletes with limited GHD exposure, reduce reps and/or range of motion. These come in the middle of the cycle and will accumulate hip flexor fatigue across all 4 rounds. Stay controlled and consistent.
Burpees to Target: The final working minute before rest. A steady, rhythmic pace gets athletes through 10 reps with time to spare and sets them up to use the full rest minute effectively. Jumping to a target that is truly out of reach enforces full hip extension on every rep.

Modifications / Adjustments
Row: Reduce Calories / Adjust to Bike Erg / Adjust to 150-200m Run
Bench Press: Reduce Load / Adjust to Dumbbell Bench Press / Adjust to Floor Press
GHD Sit-Ups: Reduce Reps / Limit Range of Motion / Adjust to Abmat Sit-Ups / Adjust to V-Ups
Burpees to Target: Reduce Reps / Adjust to Burpees with No Target / Adjust to Up Downs (No Push-Up, No Jump Burpees)

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