WEDNESDAY

Warmup Flow

2 Sets: For Quality

:30-:45 Jump Rope

:30 Down Dog to Up Dog

10 Down Dog Toe Touches

5 Inchworm Push-Ups

5/5 Kettlebell Windmills

10 Alternating Single Arm Kettlebell Swings

Strict Press

Every 90 seconds x 8 Sets

3 Strict Press @ 70%+

Coaching Notes, Strategy, and Goals

• The focus here is some good consistent volume at 70%+ on the Strict Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.

Level 2.

For Time

18-15-12-9-6

Kettlebell Swings

Elevated Push-Ups

*75 Single Under’s after each round

Kettlebell: 16/12kg

Score = Time

Conditioning

For Time

21-18-15-12-9

Kettlebell Swings

Push-Ups

*50 Double Under’s after each round

Kettlebell: 24/20kg

Score = Time

Stimulus and Objectives:

Goal: Finish between 7:00–11:00

(Advanced athletes can push sub-8; most athletes should aim for steady

movement and unbroken double under’s where possible.)

Time Cap: 12:00

Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and

midline fatigue management

RPE: 8/10

Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.

Secondary Objective: Keep transitions tight and minimise rest before double under’s.

Accessories

3 Sets, For Quality:

40m Farmers Carry, Heavy Load

20 Dual Dumbbell Rear Delt Flys, Light Load