Wednesday February 18th

General Prep
2 Sets
1:00 Row / 1:00 Echo (Alt Sets)
8 Inchworm Push-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Strict Press
:10/:10 Single Arm Overhead Hold
Specific Barbell Prep and Loading (From Rig)

3 Barbell Strict Press + 5 Barbell Push Press (Empty)
2 Barbell Strict Press + 4 Barbell Push Press (40-50%)
2 Barbell Strict Press + 4 Barbell Push Press (50-60%)
2 Barbell Strict Press + 4 Barbell Push Press (65%+)
*After last 2-3 Sets, hit 25/25ft (7.5/7.5m) Single Arm Overhead Carries
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Then Load to Working Weights on the Barbell

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Strength
Strict Press + Push Press
Every 2:30 x 5 Sets
3 Strict Press + 5 Push Press
50/50ft, (15/15m) Single Arm Overhead Carry

Barbell: @ 70-75% of 1RM Strict Press
Single Arm Overhead Carry: @ Choice Loading for unbroken 50ft (15m) segments / arm

Modifications:
- Adjust to all 8 as strict press
- Move to Dumbbell Strict Press + Push Press
- Adjust Overhead Carry to Single Arm Front Rack Carry

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Workout
"True Gallop"

For Time:
Every 4:00 x 4 Sets
20/15 Calorie Row
20/15 Calorie Echo Bike
Score = Average Time / Set

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Level 2:
For Time:
Every 4:00 x 4 Sets
18/14 Calorie Row
18/13 Calorie Echo Bike

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Level 1:
For Time:
Every 4:00 x 4 Sets
15/12 Calorie Row
15/11 Calorie Echo Bike

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Masters 55+:
For Time:
Every 4:00 x 4 Sets
16/13 Calorie Row
16/12 Calorie Echo Bike

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Goal: 2:00–3:00 / set
RPE: 8.5/10
Stimulus: Lactate Threshold Pacing

Primary Objective: Maintain consistent paces on each set
Secondary Objective: Look for descending splits slightly that allow of

Workout Strategy
“True Gallop” is a controlled lactate threshold effort rewards discipline over aggression. Each set should feel strong but sustainable, with the intent to produce nearly identical times across all four efforts. The row should emphasize smooth leg drive and relaxed recovery, keeping stroke rate efficient rather than frantic. On the Echo Bike, find a cadence that allows you to transition immediately off the machine without needing extended recovery. Breathing control is the priority and the Echo should feel like working at the edge of threshold, not going past it.

Use the remaining time in each 4:00 segment to compose yourself and bring heart rate as close back to baseline as possible.

Modifications / Adjustments
Row: Reduce Calories / Adjust to Ski Erg / Use Fixed :60–:75 Effort
Echo Bike: Reduce Calories / Adjust to Bike Erg / Use Fixed :60–:75 Effort

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