General Warm-Up
2:00 Cardio Choice
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2 Sets:
10 Banded Pull-Aparts
10 Scapular Pull-Ups
:20 Hollow Body Hold
:20 Arch Hold
5 No-Jump Burpees
For Reps:
3 Sets
1:00/1:00 on/off
10/8 Burpees + Max Reps
1:00 Rest to Reset Clock (After the final rest)
3 Sets
2:00/1:30 on/off
10/8 Burpees + 200m Run + Max Reps
1:00 Rest to Reset Clock (After the final rest)
3 Sets:
3:00/2:00 on/off
200m Run + 10/8 Burpees + 200m Run + Max Reps
*Max Reps: For Each Set of Each Section
Set 1. Strict Pull-Ups
Set 2. Wall Balls
Set 3. Farmers Carry
Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.
Stimulus: Aerobic Threshold / Mixed Modal Endurance
RPE: 7/10 building to 8-9/10 in Section 3
Primary Objective: Clear the burpees and run efficiently in every set to maximise time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.
Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is
