Wednesday February 25th

General Prep
2:00 Cardio Choice
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2 Sets
:30 Down Dog Calf Gas Pedals
10-15 Banded Pull Aparts
8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
20 sec Hollow Rocks
Specific Prep
2 Sets:
1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand
6 Bar Kip Swings, Building Kip
6 Ring Rows or 3-4 Strict Pull-Ups
6 Wall Balls
10/8 Calorie Bike, Building Intensity
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ROPE CLIMB SKILL WORK

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Primer
2 Shuttle Runs
1 Rope Climb / Pull to Stand / or alternative
6 Wall Balls
2 Bar Muscle-Ups or 4 Pull-Ups / C2B
10 second Bike @ Hard Effort
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"Pour Over"
For Calories:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs
Minute 2 - 10 Wall Balls + 5 Bar Muscle Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 15ft
Score = Calories
Record Notes on Movements and Reps performed

Strict Strength Level 3:
For Calories:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 8/6 Strict Pull-Ups
Minute 2 - 10 Wall Balls + 10 Feet Elevated Ring Rows (Challenging Parallel Position)
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest

Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Score = Calories
Record Notes on Movements and Reps performed

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Level 2:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs
Minute 2 - 10 Wall Balls + 10 Pull-Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 12ft

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Level 1:
20:00 EMOM
Minute 1 - 3 Shuttle Runs + 2 Pull to Stands
Minute 2 - 8 Wall Balls + 8 Jumping Pull-Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Wallball: 14/10lb, 6/4kg, 9/8ft
Shuttle Runs: 25ft/7.5m Down & Back = 1

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Masters 55+:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs
Minute 2 - 10 Wall Balls + 8/6 Strict Pull-Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Wallball: 14/10lb, 6/4kg, 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 12ft

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Goal: Maintain consistent bike calories across all 5 working intervals (minimal drop-off) 20/14+
RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative

Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable bike output
Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.

Workout Strategy
“Pour Over” is a repeatability test where the bike minute is the scoreboard and everything else is interference. The shuttle runs should be sharp and efficient, not frantic. Rope climbs should be technically clean, focusing on quick feet, controlled descent, and smooth transitions between each rope climb. On the wall ball and bar muscle-up minute, stay disciplined. Break muscle-ups early into manageable sets that allow for a quick break and reset to get the reps done within the minute. A note here that this will be the hardest minute to manage. The goal is to arrive at the Echo Bike minute composed and ready to push. The Echo Bike minute should feel strong but controlled @ roughly 85–90% effort. Expect some fatigue accumulation as the workout progresses, but the objective is to keep calorie variance tight from the first to fifth set.

The rest is there to focus on maintaining clean reps throughout, even pacing and allow for better class management.

Modifications / Adjustments
- Shuttle Runs: Reduce Distance / Adjust to 100m Run
- Rope Climbs: Reduce Reps / Adjust the Height / Move to Pull to Stands or Rope Sled Pulls
- Wall Balls: Reduce Reps / Lighten Load / Adjust the Height / Move to Air Squats
- Bar Muscle-Ups: Reduce Reps / Adjust to Chest-to-Bar Pull-Ups or Other Pull-Ups Modifications
- Echo Bike: Adjust to any machine as needed for the day

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