Wednday Novmeber 5th

General Prep
2-3 Sets: For Quality
200m Run or Bike
10-15 Glute Bridge Banded Pull Aparts
10 Deep Lunge Mountain Climbers
:15 Dead Hang + :15 Active Hang From Pull-Up Bar
8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 60-65%
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Then Load to Working Weights on the Bar

Strength
Bench Press

Every 2:30 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 80%

Focus: Tempo-controlled descent and tight scapular setup

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Workout Primer after Bench Press
2 Shuttle Runs
4/3 Strict Pull-Ups
50ft (15m) Farmers Carry
4 Burpee to Plate

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“The Prestige”
14:00 AMRAP
7 Shuttle Runs
7/5 Strict Pull-Ups
100ft (30m) Farmers Carry
7 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg

Level 2:
14:00 AMRAP
6 Shuttle Runs
6/4 Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg

Level 1:
14:00 AMRAP
6 Shuttle Runs
6/4 Banded Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 35/18lb, 16/8kg

Masters 55+:
14:00 AMRAP
6 Shuttle Runs
6/4 Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 44/26lb, 20/12kg

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Goal: 5-6 Rounds

Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.
RPE: 8/10

Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.
Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.

Workout Strategy:
“Kinetic” is a gritty mixed-modal AMRAP that rewards rhythm and composure. The shuttle runs should be brisk but sustainable, allowing controlled breathing into the strict pull-ups—break early into manageable sets to protect grip. Move immediately into the farmer's carry with a tight, upright torso and smooth, uninterrupted strides. Finish each round with crisp, steady burpees—using the plate as a consistent target for hip extension. Focus on seamless transitions and holding each round within a 3:00–3:30 window to sustain output for the full duration.

Movement Modifications (If Needed):
- Strict Pull-Ups: Use banded strict pull-ups or ring rows to maintain vertical pulling pattern.
- Farmers Carry: Use lighter kettlebells.
- Burpees to Plate: Modify to standard burpees in place
- Shuttle Runs: Replace with a 200m Run or 15/12 Calorie Bike Erg

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