Wednesday July 29th

PART A
GENERAL WARM-UP
2:00 Cardio Choice
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2 x
20 Lateral Line Hops
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
PART B
SPECIFIC PREP
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
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Put working weight on the barbel
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Strength
Back Rack Reverse Lunges
Every 2:30 x 4 Sets
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All 4 Sets: 10 Alternating Back Rack Reverse Lunges (5/side)

Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
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"Rolling Thunder"
10:00 AMRAP
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
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LEVEL 2
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
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LEVEL 1
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
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MASTERS 55+
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
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GOALS
4+ Rounds
STIMULUS
Leg + Grip Stamina
RPE
8.5/10
PRIMARY OBJECTIVE
Maintain consistent, unbroken sets on the double unders and wall balls across every round.
SECONDARY OBJECTIVE
Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Workout Strategy
"Rolling Thunder" is a consistency workout, and the athlete who paces the first two rounds deliberately will outlast the one who sprints out and starts breaking movements by round three. Attack the double unders with a relaxed, confident rhythm from rep one and plan to go unbroken every round; any trip-up should be treated as a quick reset, not a signal to slow down. Approach the wall balls in two sets, 13-12 or 15-10, with a focused breath at the transition and no standing around at the target. The farmers carry is where rounds are won or lost: pick up the kettlebells, brace the core, and walk with intent for the full 100ft (30m) without setting them down, because every time the bells hit the floor, you are giving away seconds and breaking momentum. Lock in a repeatable pace by round two and push the final two minutes with everything left.
Movement Modifications
Double Unders: 1.5:1 Single Unders (75) / Reduce to 30 Double Unders / Penguin Jumps
Wall Balls: Reduce reps / Reduce load / Dumbbell Thrusters / Goblet Squat + Press
Farmers Carry: Reduce load / Single Kettlebell alternating carry / Dumbbell Farmers Carry / Reduce distance to 50ft (15m)

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