Wednesday November 12th

General Prep
2:00 Cardio Choice
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2 Sets: For Quality
:15/:15 Active Hang + Passive Hang
8 Bradford Press with Lockout
6 Inchworm Push-Ups
10 Alternating V-Ups
:10 Hollow Hold
Specific Barbell Prep
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
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Add Loads
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3 Sets Building to 70%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
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Then put working loads on the bar and start the clock

Primer Before the Strength EMOM
Touch on GHD Technique and Tackle 4-5 Reps
Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps
Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM

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Split Jerk Complex
Every 2:00 x 5 Sets
Pause Split Jerk + Split Jerk
1+2 @ 70%+
*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
% of Split Jerk

- Modifications:
- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:
Every 2:00 x 5 Sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

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“Intergalactic”

16:00 EMOM
minute 1: 12/9 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
minute 3: 18 GHD Sit-Ups
minute 4: Rest
Loads: Choice
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 3 Sets of strength EMOM

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Level 2:
16:00 EMOM
minute 1: 9/7 Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 15 GHD Sit-Ups
minute 4: Rest
Loads: Choice

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Level 1:
16:00 EMOM
minute 1: 9/7 Banded Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 18 Abmat Sit-Ups
minute 4: Rest

Loads: Choice
Masters 55+
16:00 EMOM
minute 1: 8/6 Strict Pull-Ups
minute 2: 12 Dumbbell Bench Press
minute 3: 15 GHD Sit-Ups *Short Range of Motion
minute 4: Rest
Loads: Choice
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Score = Successful Rounds Completed

Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.
RPE: 7–8/10

Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.
Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.

Workout Strategy:
“Intergalactic” is a strength-endurance EMOM designed to build pressing, pulling, and midline resilience. The goal is smooth, repeatable effort with perfect form—not redline intensity. Strict pull-ups should be challenging but sustainable; break into two small sets if grip or fatigue demand it. Choose dumbbell weights for the bench press that allow unbroken reps with control and tension. The GHD sit-ups should be crisp and rhythmic—maintain tension through the trunk. Each working minute should finish around :40–:50, giving time to reset before the next movement. Consistency and pacing are the measures of success here.

Movement Modifications (If Needed):
Strict Pull-Ups: Use banded strict pull-ups or 10–12 ring rows if needed.
Dumbbell Bench Press: Adjust load or sub floor press if no bench is available.
GHD Sit-Ups: Scale to AbMat sit-ups, V-ups, or shortened range GHDs to reduce hip flexor strain.

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