Wednesday October 29th

2 Sets: For Quality
20 Lateral Line Hops
:20 Down Dog Calf Gas Pedals
:20 Wall Supported Handstand Hold
:20/:20 Samson Lunge
2 Sets: For Quality
:30 Jump Rope Practice
8 Bradford Press w/lockout
4-6 Pike Push-Ups
6 Up Downs
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The Go Over Scales for Handstand Push-Ups and Start EMOM
Conditioning Workout Prep (After Handstand Push-Ups)
Empty Barbell
3 Jerk Drives
3 Push Press
3 Push Jerks
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Over 2-3 Sets, Build to Working Loads on Push Jerks

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Primer
24 Double Unders
4 Push Jerks
4 Bar Facing Burpees


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10:00 EMOM
3–5 Strict Handstand Push-Ups
(Focus on controlled eccentric and stacked position)

Competition: Add Deficit (2–4 in plates)
Level 3: As prescribed
Level 2: 2 in Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)

Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.

Stimulus: Strict vertical pressing with upper-body endurance emphasis.

RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.

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“One Flew Over the Cuckoo’s Nest”

For Reps:
5 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 155/105lb, 70/48kg

Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
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Level 2:
For Reps:
5 Sets
2:00 AMRAP
36 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
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Level 1:
For Reps:
5 Sets
2:00 AMRAP
60 Single Unders
12-10-8-6-4 Push Press
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets

Barbell: 75/55lb, 34/25kg
Masters 55+
For Reps:
5 Sets
2:00 AMRAP
36 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg

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Goal: 80+ Burpees

Stimulus: Barbell Cycling and Burpee Conditioning

RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.

Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease
Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.

Workout Strategy:
Each 2:00 window should be treated like a controlled sprint — open with smooth, unbroken double unders to establish rhythm, then transition immediately to confident push jerks with minimal pauses between sets. The shoulder fatigue will compound quickly, so use fast leg drive and consistent timing to save the triceps. Once the bar hits the floor after the final jerk, drop directly into bar-facing burpees and keep moving continuously until the clock beeps. Focus on steady breathing and efficient movement rather than speed bursts early on. Across all five rounds, aim to hold similar burpee cadence and speed which means that you will be getting extra reps each set as the rep count on jerks decreases.

Movement Modifications:
- Double Unders: Reduce to 36 reps or sub 60 Single Unders.
- Push Jerk: Reduce loading to maintain unbroken or two quick sets per round. Substitute Push Press or Dumbbell Push Press if overhead position is limited.
- Bar-Facing Burpees: Step-over or lateral burpees if limited by space or shoulder mobility.

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