Tuesday May 12th

***There is the potential to do high volume pull ups today
***if you are not used the volume pick a low number of unbroken pull ups

***40-50 TOTAL for newer athletes
*** experienced athletes keep it below 100

oWarm-Up

General Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
10 Bootstrap Squats
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs

-Specific Prep
3 Sets: Building to Working Loads
3 Bench Press 40-50-60%

Strength: Bench Press

Every 2:00 x 5 Sets:
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: Max Reps @ 85%

% of 1RM Bench Press
Goal on Max Set: 5+ Reps

Modifications:
Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep
Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress
Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout
Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets

‍

Primer

2 Sets at working pace:
8 Bar Kip Swings
6 Wall Balls @ working load
6 Elevator Kip Swings (building toward chin over bar)
6 Wall Balls @ working load

then

4 Pull-Ups
5/4 Push-Ups
4 Wall Balls @ working load

Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before "Lucario's Aura Sphere" begins.

Conditioning

"Lucario's Aura Sphere"
**if you make it to those higher numbers of pull ups listed above, take the pull ups out and continue on without pull ups

For Reps:
15:00 AMRAP
Unbroken REPEATABLE Pull-Up Set
20/15 Push-Ups
Unbroken REPEATABLE Wall Ball Set

Score = Total Reps

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
15:00 AMRAP
10 Ring Rows
10 Push-Ups (from knees if needed)
10 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft

Masters 55+:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 250-350 Reps

Stimulus: Murph Prep / Muscular Endurance / Strategy
RPE: 8/10

Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.
Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.

Workout Strategy
"Lucario's Aura Sphere" is as much a strategy workout as it is a fitness test, and the athletes who think it through before the clock starts will outscore the athletes who wing it. The Pull-Up and Wall Ball sets are your call, but unbroken is non-negotiable, so pick a number you can protect for fifteen minutes, not a number you can hit once. The reps add up fast when you are never stopping to rest a failed set. The Push-Ups at 20/15 sit in the middle of every round and they will tax the shoulders and chest coming off the bench press today. Breaking them into two planned sets of 10/8 or 12/8 with a quick breath is a smarter play than chasing unbroken Push-Ups and arriving at the wall ball target with nothing left.

Modifications / Adjustments
Pull-Ups: Reduce rep target as first adjustment / Banded Pull-Ups / Ring Rows / Jumping Pull-Ups with controlled eccentric (When modifying we can choose a set rep number of 8+ as the goal)
Push-Ups: Reduce reps as first adjustment / Push-Ups from knees / Elevated Push-Ups on box or bench
Wall Balls: Reduce load as first adjustment / Reduce target height / Dumbbell Thruster / Goblet Squat to Press
(When modifying we can choose a set rep number of 8+ as the goal)

‍

‍

‍