Wednesday September 9th

General Warm-Up
2:00 Cardio Choice (Row Ideally)
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10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 Dead-Bugs
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2 Sets:
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
8 Russian Kettlebell Swings @ Light Load
5/5 Dumbbell Hang Muscle Snatch @ light load
Specific Midline and Implement Prep
Midline Skill Build (Simple to Complex):
:20 Hollow Hold
10 Hollow Rocks
10 AbMat Sit-Ups @ easy pace
10 V-Ups (Full extension, hands to feet)
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2 Sets: Light Load, Then Working Load
8 Russian Kettlebell Swings
5 American Kettlebell Swings (Hips drive, bell finishes stacked overhead)
5/5 Alternating Dumbbell Snatches (Flat back at the pick up, punch through at lockout)
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150m Run @ easy pace
150/120m Row @ easy pace

Primer
1 Set:
100m Run @ working pace
8 AbMat Sit-Ups
8 American Kettlebell Swings @ Warm-Up Load
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1 Set:
150/120m Row @ working pace
8 V-Ups or modification for the day
8 Alternating Dumbbell Snatches @ Working Load
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Building to working pace and loads
Use this to confirm bell and dumbbell loads, midline movement choice, and opening run/row pace before "Doppelgänger" begins.
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"Doppelgänger"
Each For Time
0:00-12:00
1000m Run
50 V-Ups
50 American Kettlebell Swings

12:00-24:00
1000/900m Row
50 AbMat Sit-Ups
50 Alternating Dumbbell Snatches
Time Cap: 11:00 per piece

Score = Sum Total Time of Both Pieces
Kettlebell: 53/35lb (24/16kg)
Dumbbell: 50/35lb (22.5/15kg)

Level 2:
Same format
800m Run / 800/700m Row
40  Abmat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Level 1:
Same format
600m Run / 600/500m Row
30 AbMat Sit-Ups each piece
30 Russian Kettlebell Swings, 30 Alternating Dumbbell Snatches

Kettlebell: 26/18lb (12/8kg)
Dumbbell: 25/15lb (12/7kg)

Masters 55+:
Same format
800m Run / 800/700m Row
40 V-Ups, 40 AbMat Sit-Ups
40 American Kettlebell Swings, 40 Alternating Dumbbell Snatches
Kettlebell: 35/26lb (16/12kg)
Dumbbell: 35/25lb (15/12kg)

Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 8:00-10:00 per piece
Stimulus: Muscular Endurance, Midline Capacity
RPE: 8/10
Primary Objective: Complete both pieces within :30-1:00 of each other.
Secondary Objective: Complete the Kettlebell Swings and Dumbbell Snatches in sets of 10 or more throughout.
Workout Strategy
• Run and row at a pace you could hold for 2000m, not 1000m; the sit-ups and the implement are where the clock is actually won.
• Break the 50 sit-ups from the start, 5 sets of 10 with a short breath between beats a big set followed by a stall.
• Swings and snatches are hips, not arms, keep the grip loose and let the bell and dumbbell float.
• Piece two is the answer key, aim to match your first score and push the final 20 snatches once you know your time.

Points of Performance
• Run: Tall posture, relaxed shoulders, even split out and back.
• Row: Legs-hips-arms sequence, consistent stroke rate, full compression at the catch.
• V-Ups: Full extension at the bottom, hands meet feet at the top.
• AbMat Sit-Ups: Shoulders touch the ground, hands touch the toes.
• American Kettlebell Swings: Hips drive the bell, arms straight, bell finishes stacked overhead with hips and knees locked.
• Alternating Dumbbell Snatches: Flat back at the floor, one clean motion, full lockout overhead.

Modifications / Adjustments
• Run: Reduce distance / Row or Bike Erg equivalent / 4:00 Machine
• Row: Reduce meters / Ski Erg or Bike Erg equivalent / 800m Run
-V-Ups / AbMat Sit-Ups / Reduce reps
• AbMat Sit-Ups: Reduce reps / Anchored Sit-Ups / Tuck-Ups
• American Kettlebell Swings: Reduce load / Russian Kettlebell Swings / Dumbbell Swings
• Alternating Dumbbell Snatches: Reduce load / Hang Dumbbell Snatch / Dumbbell Ground to Overhead

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