WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach ACTIVATION 2 Sets of: - 15 Pogo Jumps - 10 Air Squats - 5 Squat Jumps PLYOMETRICS Seated Box Jumps – 4 reps × 5 sets Perform every jump with maximal intent. The goal is to produce as much vertical power as possible on every repetition. Take enough rest between sets to maintain high-quality output. Continuous Dumbbell Countermovement Jumps – 6 reps × 3 sets Use two light dumbbells. Perform every jump with maximal intent. Absorb each landing efficiently and transition smoothly into the following jump so you can continue producing high power throughout the entire set. Single-Leg Pogo Jumps – 12/leg × 3 sets Focus on ankle stiffness, balance and short ground-contact times. Keep the movement reactive rather than trying to maximize jump height. WEIGHTLIFTING Every 2 minutes × 6 Intervals 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range. GYMNASTIC Skill – Free Handstand Hold 5 Sets × 50% of Max Free Handstand Hold Test Rest 60–90 seconds between sets. Focus on high-quality positions and balance. Each set should remain controlled and well below technical failure. Volume – Handstand Walk Advanced – Test Time <5:00 Every 30 seconds × 10 Intervals 6 m Handstand Walk – Unbroken Intermediate – Test Time 5:00–7:30 Every 45 seconds × 10 Intervals 6 m Handstand Walk – Unbroken Beginner – Test Time 7:30–10:00 Every 1 minute × 10 Intervals 6 m Handstand Walk – Breaking into 2 × 3 m is allowed. WORK CAPACITY (Indy) For Total Time 2 Sets of: 8 Alternating DB Devil Presses – Weight 1 72 Double Unders 24 Toes-to-Bars - Tie-Break Directly into... 2 Sets of: 8 Alternating DB Devil Presses – Weight 2 72 Double Unders 8 Bar Muscle-ups Dumbbell – Weight 1 – 22.5/15 kg Weight 2 – 30/22.5 kg Time Cap 16 minutes Target <13 minutes Tips & Scaling Do not push the first half too aggressively. The goal is to maintain enough output to attack the heavier dumbbell and higher-skill gymnastics in the second half. Keep the Devil Presses smooth and consistent without unnecessary breaks. Aim for efficient Double-Unders. Go unbroken if this is sustainable; otherwise, use two quick sets to control shoulder and breathing fatigue. Manage the Toes-to-Bars based on your MUSS. Stay unbroken if 24 reps are comfortably sustainable; otherwise, use two quick sets and avoid approaching failure. In the second half, maintain the same controlled rhythm on the heavier Devil Presses. Aim to perform the Bar Muscle-ups unbroken when possible, but prioritize technically sound reps. Reduce the dumbbell loads or gymnastics reps if necessary to preserve the intended stimulus. Tie-Break: Time after completing the first 2 rounds. (Team of 2) For Total Time 2 Sets of: 8 Synchro Alternating DB Devil Presses – Weight 1 72 Double Unders – Partner A 72 Double Unders – Partner B 24 Synchro Toes-to-Bars - Tie-Break Directly into... 2 Sets of: 8 Synchro Alternating DB Devil Presses – Weight 2 72 Double Unders – Partner A 72 Double Unders – Partner B 8 Synchro Bar Muscle-ups Dumbbell – Weight 1 – 22.5/15 kg Weight 2 – 30/22.5 kg Time Cap 20 minutes Target <16 minutes Tips & Scaling Keep the Synchro Devil Presses smooth and aim to complete each set without breaking. On the Double-Unders, Partner A can be slightly more aggressive because they will recover while Partner B works. Partner B should manage the 72 reps carefully, as they transition directly into the synchro gymnastics. Go unbroken when sustainable, or use two quick sets to control breathing and shoulder fatigue. Plan the synchro Toes-to-Bars and Bar Muscle-ups around the partner with the lower MUSS. Avoid reaching technical failure, as synchro breakdowns can become very costly. Reduce the dumbbell loads or gymnastics reps if necessary to maintain consistent movement quality throughout the workout. Tie-Break: Time after completing the first 2 rounds.

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks ACTIVATION 2 Sets of: - 10 Scapular Push-ups - 10 Russian Baby Makers - 5 Inchworms STRENGTH A. Every 2 minutes × 5 Intervals 5 Bench Press @ 67.5–77.5% 1RM B. Every 2 minutes × 5 Intervals 5 Back Squats @ 67.5–77.5% 1RM Note: Choose a weight within the prescribed percentage range. ACCESSORY 4 Sets of: 8 Barbell Military Press @ RIR 2 Rest 60 seconds 8/leg Barbell Back-Rack Reverse Lunges @ RIR 2 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Ergometer Session 12 × 90 seconds Erg @ RPE 9 Rest 90 seconds between intervals Alternate ergometers every interval: 1. Ski Erg 2. Bike Erg 3. Row Erg × 4 Rounds Target: Maximize meters while maintaining a high and repeatable output across all 12 intervals.

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Hand-to-Hand Wrist Circles - Downward Dog to Cobra - 90/90 Hip Switches ACTIVATION 2 Sets of: - 10 Kang Squats - 5/side Half-Kneeling Kettlebell Bottom-Up Press - 10 Banded Good Mornings BARBELL CYCLING In 6 minutes, accumulate as many reps as possible of: 4 Power Snatches 4 Hang Power Snatches 4 Clean & Jerks 4 Hang Clean & Jerks Barbell Weight – 40/25 kg Note: Reps may be performed either Touch-and-Go or Drop-and-Go. WORK CAPACITY Gymnastics Interference + Compromised Run A. For Time 2 Rounds 25 Wall Ball Shots – 9/6 kg 25 Chest-to-Bar Pull-ups Then: Cash Out – 500 m Run Scaled: 20 Chest-to-Bar Pull-ups Time Cap – 8 minutes Target – <7 minutes Work:Rest – 2:1 B. For Time 2 Rounds 20 Wall Ball Shots – 12/9 kg 20 Handstand Push-ups Then: Cash Out – 500 m Run Scaled: 15 Handstand Push-ups Time Cap – 8 minutes Target – <7 minutes Work:Rest – 2:1 C. For Time 2 Rounds 15 Wall Ball Shots – 15/12 kg 15/10 Ring Muscle-ups Then: Cash Out – 500 m Run Scaled: 10/7 Ring Muscle-ups Time Cap – 10 minutes Target – <8 minutes Tips & Scaling Rest for half the time it takes you to complete Blocks A and B. For example, if you complete a block in 6 minutes, rest 3 minutes before starting the next block. If you reach the 8-minute Time Cap, rest 4 minutes. The goal is to maintain high-quality gymnastics under increasing fatigue and then transition immediately into a strong but sustainable 500 m run. Scale the gymnastics reps when necessary to preserve the intended stimulus and avoid reaching technical failure. For the Ring Muscle-ups, athletes who performed strongly on the previous Ring Muscle-up Test should use the prescribed reps. Otherwise, use the scaled rep scheme as a reference and choose a number that allows technically consistent sets throughout both rounds. Record each block time and, when possible, each 500 m Run split. MIDLINE 4 Sets of: 12 Medball GHD Sit-ups Rest 30 seconds 12 Medball GHD Reverse Hypers Rest 30 seconds 12/side Medball Russian Twists Rest 60 seconds Medball Weight – 9/6 kg

Rest day

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Half Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels ACTIVATION 2 Sets of: - 30 Single Under w/Alternating Foot Step - 10 Heiden Bounds - 5 Broad Jumps to Vertical Jumps PLYOMETRICS Depth Jumps – 4 reps × 5 sets Perform every repetition with maximal intent. Minimize ground-contact time and transition aggressively into the vertical jump while maintaining good landing mechanics. Alternating Dumbbell Split Squat Jumps – 12 reps × 3 sets Perform 12 alternating repetitions, 6 per leg. Use two light dumbbells and focus on maximal explosiveness on every repetition. Single-Leg Bounds – 12/leg × 3 sets Focus on reactive ground contact, horizontal power and unilateral stability on every jump. WEIGHTLIFTING Every 2 minutes × 6 Intervals 1 Power Clean + 1 Jerk + 1 Hang Squat Clean + 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range. GYMNASTIC Strength – EMOM 10 minutes Alternating b/w Odd minutes: 5 Weighted Pull-ups @RIR 2 Even minutes: 5 Weighted Dips @RIR 2 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. WORK CAPACITY GRINDER WOD (Indy) AMRAP 9 minutes 1 Rope Climb Legless 2 Wall Walk Complexes (1 Complex: 1 Wall Walk + 2 Wall Facing Handstand Push-ups) 3 Sandbag Cleans Sandbag Weight – 70/50 kg Rope Height – 4.5 m Target – 5+ rnds Tips & Scaling The main challenge is muscular endurance, so the goal is to establish a sustainable round pace and maintain it from start to finish rather than pushing aggressively early. Keep the Legless Rope Climbs controlled and efficient. Reduce the rope height if necessary or substitute Regular Rope Climbs. Avoid reaching technical failure on the Wall-Facing Handstand Push-ups. If needed, scale each Wall Walk Complex to: 1 Wall Walk + 1 Wall-Facing Handstand Push-up. Keep the Sandbag Cleans consistent throughout the 9 minutes. Reduce the sandbag load if necessary to maintain technically sound and repeatable reps. (Team of 2) AMRAP 12 minutes 1 Rope Climb Legless – Partner A/B 2 Wall Walk Complex – split as needed 3 Synchro Worm Clean & Jerks Switch partner A/B each round. Target – 7+ rnds Tips & Scaling Alternate the Legless Rope Climb each round: Partner A performs the Rope Climb in one round, Partner B performs it in the following round. Split the Wall Walk Complexes between partners as needed to maintain consistent round times and avoid reaching technical failure on the Wall-Facing Handstand Push-ups. Keep the Synchro Worm Clean & Jerks smooth and coordinated throughout the workout. If a Worm is not available, substitute: 3 Synchro Sandbag Cleans. Scale the Rope Climb, Wall Walk Complex or load when necessary to maintain continuous and technically sound work throughout the 12 minutes.

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Pigeon Stretch - Bench T-Spine Stretch - Elephant Walks ACTIVATION 2 Sets of: - 10 Alternating Bird Dog - 10 Kettlebell Russian Swings - 10 Kettlebell Goblet Squats STRENGTH A. Every 2 minutes × 5 Intervals 5 Front Squats @ 67.5–77.5% 1RM B. Every 2 minutes × 5 Intervals 5 Deadlifts @ 67.5–77.5% 1RM Note: Choose a weight within the prescribed percentage range. ACCESSORY 4 Sets of: 8 Barbell Pendlay Rows @ RIR 2 Rest 60 seconds 8 Barbell Hip Thrusts @ RIR 2 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Run Session 5 × 1000 m Run @ RPE 8 Rest 2 minutes between intervals Tips: Run at a faster pace than your average pace during the 10K Test. Aim to maintain consistent split times across all 5 intervals.

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach ACTIVATION 2 Sets of: - 15 Pogo Jumps - 10 Air Squats - 5 Squat Jumps PLYOMETRICS Seated Box Jumps – 4 reps × 5 sets Perform every jump with maximal intent. The goal is to produce as much vertical power as possible on every repetition. Take enough rest between sets to maintain high-quality output. Continuous Dumbbell Countermovement Jumps – 6 reps × 3 sets Use two light dumbbells. Perform every jump with maximal intent. Absorb each landing efficiently and transition smoothly into the following jump so you can continue producing high power throughout the entire set. Single-Leg Pogo Jumps – 12/leg × 3 sets Focus on ankle stiffness, balance and short ground-contact times. Keep the movement reactive rather than trying to maximize jump height. WEIGHTLIFTING Every 2 minutes × 6 Intervals 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range. GYMNASTIC Follow the prescribed session from the Handstand Walk Program according to your current level. WORK CAPACITY (Indy) For Total Time 2 Sets of: 8 Alternating DB Devil Presses – Weight 1 72 Single Unders 24 Toes-to-Rings - Tie-Break Directly into... 2 Sets of: 8 Alternating DB Devil Presses – Weight 2 72 Single Unders 8 Chest-to-Bar Pull-ups Dumbbell – Weight 1 – 15/10 kg Weight 2 – 22.5/15 kg Time Cap 15 minutes Target <12 minutes Tips & Scaling Do not push the first half too aggressively. The goal is to maintain enough output to attack the heavier dumbbell and higher-skill gymnastics in the second half. Keep the Devil Presses smooth and consistent without unnecessary breaks. Aim to keep the Single Unders continuous, using low jumps and relaxed shoulders. If necessary, use two quick sets to control breathing and avoid unnecessary fatigue. Manage the Toes-to-Rings based on your MUSS. Stay unbroken if 24 reps are comfortably sustainable; otherwise, use two quick sets and avoid approaching failure. In the second half, maintain the same controlled rhythm on the heavier Devil Presses. Aim to perform the Chest-to-Bar Pull-ups unbroken when possible. If 8 reps are above your sustainable capacity, break early or reduce the reps to preserve technically sound movement. Reduce the dumbbell loads or gymnastics reps if necessary to preserve the intended stimulus. Tie-Break: Time after completing the first 2 rounds. (Team of 2) For Total Time 2 Sets of: 8 Synchro Alternating DB Devil Presses – Weight 1 72 Single Unders – Partner A 72 Single Unders – Partner B 24 Synchro Toes-to-Rings - Tie-Break Directly into... 2 Sets of: 8 Synchro Alternating DB Devil Presses – Weight 2 72 Single Unders – Partner A 72 Single Unders – Partner B 8 Synchro Chest-to-Bars Pull-ups Dumbbell – Weight 1 – 15/10 kg Weight 2 – 22.5/15 kg Time Cap 18 minutes Target <15 minutes Tips & Scaling Keep the Synchro Devil Presses smooth and aim to complete each set without breaking. On the Single Unders, Partner A can be slightly more aggressive because they will recover while Partner B works. Partner B should manage the 72 reps carefully, as they transition directly into the synchro gymnastics. Aim to keep the Single Unders continuous with low, efficient jumps and relaxed shoulders. Plan the Synchro Toes-to-Rings and Chest-to-Bar Pull-ups around the partner with the lower MUSS. Avoid reaching technical failure, as synchro breakdowns can become very costly. Reduce the dumbbell loads or gymnastics reps if necessary to maintain consistent movement quality throughout the workout. Tie-Break: Time after completing the first 2 rounds.

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks ACTIVATION 2 Sets of: - 10 Scapular Push-ups - 10 Russian Baby Makers - 5 Inchworms STRENGTH A. Every 2 minutes × 5 Intervals 5 Bench Press @ 67.5–77.5% 1RM B. Every 2 minutes × 5 Intervals 5 Back Squats @ 67.5–77.5% 1RM Note: Choose a weight within the prescribed percentage range. ACCESSORY 4 Sets of: 8 Barbell Military Press @ RIR 2 Rest 60 seconds 8/leg Barbell Back-Rack Reverse Lunges @ RIR 2 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Ergometer Session 12 × 90 seconds Erg @ RPE 9 Rest 90 seconds between intervals Alternate ergometers every interval: 1. Ski Erg 2. Bike Erg 3. Row Erg × 4 Rounds Target: Maximize meters while maintaining a high and repeatable output across all 12 intervals.

Rest

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Half Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels ACTIVATION 2 Sets of: - 30 Single Under w/Alternating Foot Step - 10 Heiden Bounds - 5 Broad Jumps to Vertical Jumps PLYOMETRICS Depth Jumps – 4 reps × 5 sets Perform every repetition with maximal intent. Minimize ground-contact time and transition aggressively into the vertical jump while maintaining good landing mechanics. Alternating Dumbbell Split Squat Jumps – 12 reps × 3 sets Perform 12 alternating repetitions, 6 per leg. Use two light dumbbells and focus on maximal explosiveness on every repetition. Single-Leg Bounds – 12/leg × 3 sets Focus on reactive ground contact, horizontal power and unilateral stability on every jump. WEIGHTLIFTING Every 2 minutes × 6 Intervals 1 Power Clean + 1 Jerk + 1 Hang Squat Clean + 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range. GYMNASTIC Strength – EMOM 10 minutes Alternating b/w Odd minutes: 5 Weighted Pull-ups @RIR 2 Even minutes: 5 Weighted Dips @RIR 2 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. If you cannot perform the prescribed reps weighted, use bodyweight and adjust the number of reps if needed to maintain the intended RIR 2 stimulus. WORK CAPACITY GRINDER WOD (Indy) AMRAP 9 minutes 1 Rope Climb Regular 2 Wall Walks 3 Sandbag Cleans Sandbag Weight – 50/30 kg Rope Height – 4.5 m Target – 6+ rnds Tips & Scaling The main challenge is muscular endurance, so the goal is to establish a sustainable round pace and maintain it from start to finish rather than pushing aggressively early. Keep the Rope Climbs controlled and efficient. Reduce the rope height if necessary or use an appropriate Rope Climb progression. Perform the Wall Walks at a consistent pace and avoid unnecessary time under tension. If needed, reduce the range of motion or use an appropriate Wall Walk progression. Keep the Sandbag Cleans consistent throughout the 9 minutes. Reduce the sandbag load if necessary to maintain technically sound and repeatable reps. (Team of 2) AMRAP 12 minutes 1 Rope Climb Regular – Partner A/B 2 Wall Walks – split as needed 3 Synchro Worm Clean & Jerks Switch partner A/B each round. Target – 8+ rnds Tips & Scaling Alternate the Rope Climb each round: Partner A performs the Rope Climb in one round, Partner B performs it in the following round. Split the Wall Walks between partners as needed to maintain consistent round times. Keep the Synchro Worm Clean & Jerks smooth and coordinated throughout the workout. If a Worm is not available, substitute 3 Synchro Sandbag Cleans. Scale the Rope Climb, Wall Walks or load when necessary to maintain continuous and technically sound work throughout the 12 minutes.

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Pigeon Stretch - Bench T-Spine Stretch - Elephant Walks ACTIVATION 2 Sets of: - 10 Alternating Bird Dog - 10 Kettlebell Russian Swings - 10 Kettlebell Goblet Squats STRENGTH A. Every 2 minutes × 5 Intervals 5 Front Squats @ 67.5–77.5% 1RM B. Every 2 minutes × 5 Intervals 5 Deadlifts @ 67.5–77.5% 1RM Note: Choose a weight within the prescribed percentage range. ACCESSORY 4 Sets of: 8 Barbell Pendlay Rows @ RIR 2 Rest 60 seconds 8 Barbell Hip Thrusts @ RIR 2 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Run Session 5 × 1000 m Run @ RPE 8 Rest 2 minutes between intervals Tips: Run at a faster pace than your average pace during the 10K Test. Aim to maintain consistent split times across all 5 intervals.

Rest

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach ACTIVATION 2 Sets of: - 15 Pogo Jumps - 10 Air Squats - 5 Squat Jumps PLYOMETRICS Seated Box Jumps – 4 reps × 5 sets Perform every jump with maximal intent. The goal is to produce as much vertical power as possible on every repetition. Take enough rest between sets to maintain high-quality output. Continuous Dumbbell Countermovement Jumps – 6 reps × 3 sets Use two light dumbbells. Perform every jump with maximal intent. Absorb each landing efficiently and transition smoothly into the following jump so you can continue producing high power throughout the entire set. Single-Leg Pogo Jumps – 12/leg × 3 sets Focus on ankle stiffness, balance and short ground-contact times. Keep the movement reactive rather than trying to maximize jump height. WEIGHTLIFTING Every 2 minutes × 6 Intervals 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range. GYMNASTIC Skill – Free Handstand Hold 5 Sets × 50% of Max Free Handstand Hold Test Rest 60–90 seconds between sets. Focus on high-quality positions and balance. Each set should remain controlled and well below technical failure. Volume – Handstand Walk Advanced – Test Time <5:00 Every 30 seconds × 10 Intervals 6 m Handstand Walk – Unbroken Intermediate – Test Time 5:00–7:30 Every 45 seconds × 10 Intervals 6 m Handstand Walk – Unbroken Beginner – Test Time 7:30–10:00 Every 1 minute × 10 Intervals 6 m Handstand Walk – Breaking into 2 × 3 m is allowed. WORK CAPACITY (Indy) For Total Time 2 Sets of: 8 Alternating DB Devil Presses – Weight 1 72 Double Unders 24 Toes-to-Bars - Tie-Break Directly into... 2 Sets of: 8 Alternating DB Devil Presses – Weight 2 72 Double Unders 8 Bar Muscle-ups Dumbbell – Weight 1 – 22.5/15 kg Weight 2 – 30/22.5 kg Time Cap 16 minutes Target <13 minutes Tips & Scaling Do not push the first half too aggressively. The goal is to maintain enough output to attack the heavier dumbbell and higher-skill gymnastics in the second half. Keep the Devil Presses smooth and consistent without unnecessary breaks. Aim for efficient Double-Unders. Go unbroken if this is sustainable; otherwise, use two quick sets to control shoulder and breathing fatigue. Manage the Toes-to-Bars based on your MUSS. Stay unbroken if 24 reps are comfortably sustainable; otherwise, use two quick sets and avoid approaching failure. In the second half, maintain the same controlled rhythm on the heavier Devil Presses. Aim to perform the Bar Muscle-ups unbroken when possible, but prioritize technically sound reps. Reduce the dumbbell loads or gymnastics reps if necessary to preserve the intended stimulus. Tie-Break: Time after completing the first 2 rounds. (Team of 2) For Total Time 2 Sets of: 8 Synchro Alternating DB Devil Presses – Weight 1 72 Double Unders – Partner A 72 Double Unders – Partner B 24 Synchro Toes-to-Bars - Tie-Break Directly into... 2 Sets of: 8 Synchro Alternating DB Devil Presses – Weight 2 72 Double Unders – Partner A 72 Double Unders – Partner B 8 Synchro Bar Muscle-ups Dumbbell – Weight 1 – 22.5/15 kg Weight 2 – 30/22.5 kg Time Cap 20 minutes Target <16 minutes Tips & Scaling Keep the Synchro Devil Presses smooth and aim to complete each set without breaking. On the Double-Unders, Partner A can be slightly more aggressive because they will recover while Partner B works. Partner B should manage the 72 reps carefully, as they transition directly into the synchro gymnastics. Go unbroken when sustainable, or use two quick sets to control breathing and shoulder fatigue. Plan the synchro Toes-to-Bars and Bar Muscle-ups around the partner with the lower MUSS. Avoid reaching technical failure, as synchro breakdowns can become very costly. Reduce the dumbbell loads or gymnastics reps if necessary to maintain consistent movement quality throughout the workout. Tie-Break: Time after completing the first 2 rounds.

Rest

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks ACTIVATION 2 Sets of: - 10 Scapular Push-ups - 10 Russian Baby Makers - 5 Inchworms STRENGTH A. Every 2 minutes × 5 Intervals 5 Bench Press @ 67.5–77.5% 1RM B. Every 2 minutes × 5 Intervals 5 Back Squats @ 67.5–77.5% 1RM Note: Choose a weight within the prescribed percentage range. WORK CAPACITY Gymnastics Interference + Compromised Run A. For Time 2 Rounds 25 Wall Ball Shots – 9/6 kg 25 Chest-to-Bar Pull-ups Then: Cash Out – 500 m Run Scaled: 20 Chest-to-Bar Pull-ups Time Cap – 8 minutes Target – <7 minutes Work:Rest – 2:1 B. For Time 2 Rounds 20 Wall Ball Shots – 12/9 kg 20 Handstand Push-ups Then: Cash Out – 500 m Run Scaled: 15 Handstand Push-ups Time Cap – 8 minutes Target – <7 minutes Work:Rest – 2:1 C. For Time 2 Rounds 15 Wall Ball Shots – 15/12 kg 15/10 Ring Muscle-ups Then: Cash Out – 500 m Run Scaled: 10/7 Ring Muscle-ups Time Cap – 10 minutes Target – <8 minutes Tips & Scaling Rest for half the time it takes you to complete Blocks A and B. For example, if you complete a block in 6 minutes, rest 3 minutes before starting the next block. If you reach the 8-minute Time Cap, rest 4 minutes. The goal is to maintain high-quality gymnastics under increasing fatigue and then transition immediately into a strong but sustainable 500 m run. Scale the gymnastics reps when necessary to preserve the intended stimulus and avoid reaching technical failure. For the Ring Muscle-ups, athletes who performed strongly on the previous Ring Muscle-up Test should use the prescribed reps. Otherwise, use the scaled rep scheme as a reference and choose a number that allows technically consistent sets throughout both rounds. Record each block time and, when possible, each 500 m Run split. ENDURANCE Ergometer Session 12 × 90 seconds Erg @ RPE 9 Rest 90 seconds between intervals Alternate ergometers every interval: 1. Ski Erg 2. Bike Erg 3. Row Erg × 4 Rounds Target: Maximize meters while maintaining a high and repeatable output across all 12 intervals.

Rest

WARM-UP 5' Erg of Your Choice MOBILITY 30" each exercise / 30" rest × 3 sets - Half Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels ACTIVATION 2 Sets of: - 30 Single Under w/Alternating Foot Step - 10 Heiden Bounds - 5 Broad Jumps to Vertical Jumps PLYOMETRICS Depth Jumps – 4 reps × 5 sets Perform every repetition with maximal intent. Minimize ground-contact time and transition aggressively into the vertical jump while maintaining good landing mechanics. Alternating Dumbbell Split Squat Jumps – 12 reps × 3 sets Perform 12 alternating repetitions, 6 per leg. Use two light dumbbells and focus on maximal explosiveness on every repetition. Single-Leg Bounds – 12/leg × 3 sets Focus on reactive ground contact, horizontal power and unilateral stability on every jump. WEIGHTLIFTING Every 2 minutes × 6 Intervals 1 Power Clean + 1 Jerk + 1 Hang Squat Clean + 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range. GYMNASTIC Strength – EMOM 10 minutes Alternating b/w Odd minutes: 5 Weighted Pull-ups @RIR 2 Even minutes: 5 Weighted Dips @RIR 2 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. WORK CAPACITY GRINDER WOD (Indy) AMRAP 9 minutes 1 Rope Climb Legless 2 Wall Walk Complexes (1 Complex: 1 Wall Walk + 2 Wall Facing Handstand Push-ups) 3 Sandbag Cleans Sandbag Weight – 70/50 kg Rope Height – 4.5 m Target – 5+ rnds Tips & Scaling The main challenge is muscular endurance, so the goal is to establish a sustainable round pace and maintain it from start to finish rather than pushing aggressively early. Keep the Legless Rope Climbs controlled and efficient. Reduce the rope height if necessary or substitute Regular Rope Climbs. Avoid reaching technical failure on the Wall-Facing Handstand Push-ups. If needed, scale each Wall Walk Complex to: 1 Wall Walk + 1 Wall-Facing Handstand Push-up. Keep the Sandbag Cleans consistent throughout the 9 minutes. Reduce the sandbag load if necessary to maintain technically sound and repeatable reps. (Team of 2) AMRAP 12 minutes 1 Rope Climb Legless – Partner A/B 2 Wall Walk Complex – split as needed 3 Synchro Worm Clean & Jerks Switch partner A/B each round. Target – 7+ rnds Tips & Scaling Alternate the Legless Rope Climb each round: Partner A performs the Rope Climb in one round, Partner B performs it in the following round. Split the Wall Walk Complexes between partners as needed to maintain consistent round times and avoid reaching technical failure on the Wall-Facing Handstand Push-ups. Keep the Synchro Worm Clean & Jerks smooth and coordinated throughout the workout. If a Worm is not available, substitute: 3 Synchro Sandbag Cleans. Scale the Rope Climb, Wall Walk Complex or load when necessary to maintain continuous and technically sound work throughout the 12 minutes.

Rest

Goal: Develop the fundamental strength, body awareness and inverted control required to confidently kick up into a handstand against the wall. This level is designed for athletes starting with little or no handstand experience. CORE PRIMER – TABATA 8 Rounds · 20 sec Work / 10 sec Rest Rotate through: A. Hollow Hold B. Side Plank Hold – Right C. Side Plank Hold – Left D. Plank Hold Complete each position twice. Focus: Maintain a strong midline position throughout each interval. Prioritize body control over simply completing the full 20 seconds. WEEKS 1–2 A. Plank Shoulder Taps 4 Sets × 10 Alternating Reps, Rest 60 sec Keep the hips as stable as possible while shifting the bodyweight from one arm to the other. B. Box Pike Handstand Hold 4 Sets × 20 sec, Rest 60 sec Push tall through the shoulders and maintain locked elbows. Aim to position the hips as vertically as possible above the shoulders. C. Kicking Up to the Wall 4 Sets × 4–6 Reps, Rest 60 sec Alternate the kicking leg during practice to develop coordination on both sides and identify which leg feels more natural for your handstand entry. Focus on controlled kick-ups rather than using excessive momentum to reach the wall. WEEKS 3–4 A. Box Pike Handstand Shoulder Taps 4 Sets × 10 Alternating Reps, Rest 60 sec Shift the bodyweight over the supporting arm before lifting the opposite hand. Maintain active shoulders throughout the movement. B. Wall-Facing Handstand Hold 4 Sets × 20 sec, Rest 60 sec Maintain a strong stacked position with active shoulders and a controlled midline. Stay as close to the wall as your current mobility and control allow without losing position. C. Kick-up to the Wall + Handstand Hold 4 Sets × 10 sec Hold, Rest 60 sec Use a controlled kick-up and establish a stable handstand position before beginning the hold. LEVEL 1 COMPLETION STANDARD At the end of the 4 weeks, progress to Level 2 when you can consistently kick up to the wall and maintain a controlled handstand position with good shoulder and midline stability. If you are not yet comfortable and consistent in the wall-supported handstand, repeat or continue Level 1 before progressing.

Goal: Develop handstand balance with progressively less wall assistance and begin creating the weight transfer required for the first Handstand Walk steps. This level is designed for athletes who are comfortable upside down and can perform a controlled wall-supported handstand but cannot yet consistently Handstand Walk. CORE PRIMER – TABATA 8 Rounds · 20 sec Work / 10 sec Rest Rotate through: A. Hollow Rocks B. Star Plank Hold – Right C. Star Plank Hold – Left D. Plank Walk-ups Complete each movement twice. WEEKS 1–2 A. Wall-Facing Handstand March 4 Sets × 10 Alternating Reps, Rest 60 sec Shift the bodyweight from side to side while maintaining active shoulders and a stable midline. The goal is to progressively unload one hand without losing body position. B. Wall-Facing Handstand – One Leg Off the Wall 4 Sets × 10 sec/Leg, Rest 60 sec Keep one foot lightly supported against the wall while removing the opposite foot. Use the minimum amount of wall support necessary and actively search for a balanced stacked position. C. Banded Handstand Hold 4 Sets × 15 sec, Rest 60 sec Use the band as assistance rather than passive support. Focus on finding and maintaining balance while keeping the shoulders active and the body controlled. WEEKS 3–4 A. Wall-Facing Handstand Shoulder Taps 4 Sets × 10 Alternating Reps, Rest 60 sec Transfer the bodyweight completely onto the supporting arm before lifting the opposite hand. Prioritize controlled weight transfer over speed. B. Wall-Facing Handstand Leg Shifts 4 Sets × 10 Alternating Reps, Rest 60 sec Alternate removing one foot from the wall at a time. Gradually reduce wall contact and use each repetition to search for the free-handstand balance point. C. Free Handstand Hold 4–5 Attempts × Max Quality Hold, Rest as needed between attempts Each attempt begins with a new kick-up. Maintain the free handstand for as long as you can preserve a controlled position. End the attempt when balance or technical quality is clearly lost rather than continuing with uncontrolled hand movement. If possible, perform the drill inside a 1 m × 1 m area and try to remain inside the area throughout the hold. LEVEL 2 COMPLETION STANDARD Progress to Level 3 when you can consistently perform at least: 10 sec Free Handstand Hold. The goal is a controlled free handstand rather than maintaining the position through excessive hand movement. If you cannot yet consistently achieve the standard, continue Level 2 before progressing.

Goal: Develop the first repeatable Handstand Walk distances and progress toward consistently completing at least 3 m unbroken. This level is designed for athletes who possess free-handstand control and are beginning to take their first Handstand Walk steps. CORE PRIMER – TABATA 8 Rounds · 20 sec Work / 10 sec Rest Rotate through: A. Alligator Rolls B. Single-Arm Plank Hold – Right C. Single-Arm Plank Hold – Left D. Plank Walkouts Complete each movement twice. WEEKS 1–2 A. Wall-Facing Lateral Handstand Walk 4 Sets × 1 m Right + 1 m Left, Rest 60 sec Move laterally along the wall while maintaining active shoulders and controlled weight transfer from hand to hand. Prioritize smooth, deliberate hand placement rather than speed. B. Handstand Walk Away from the Wall 4 Sets × 1 m, Rest 60 sec Begin in a Wall-Facing Handstand Hold. Gradually move away from the wall and attempt to Handstand Walk for 1 m while maintaining control. The wall provides the starting position; once movement begins, focus on committing the bodyweight slightly forward and maintaining continuous hand movement. C. Handstand Walk to Wall 4 Sets × 1 m, Rest 60 sec Start approximately 1 m away from the wall. Kick up into a handstand and walk toward the wall until you reach controlled support. Use the wall as a clear target rather than accelerating uncontrollably toward it. WEEK 3 Handstand Walk Repeatability – 10-minute EMOM 1–2 m Handstand Walk Choose a distance you can complete with a high success rate. Reset after each attempt and use the remainder of the minute to recover. The priority is repeatability, not maximum distance. Score: Successful Intervals / 10 WEEK 4 Handstand Walk Repeatability – 10-minute EMOM 2–3 m Handstand Walk Increase the prescribed distance only if you demonstrated consistent success during Week 3. Reset after each attempt and use the remainder of the minute to recover. Prioritize controlled kick-ups, consistent hand placement and successful completion of the prescribed distance. Score: Successful Intervals / 10 LEVEL 3 COMPLETION STANDARD At the end of the progression, the goal is to consistently perform: 3 m Handstand Walk – Unbroken. The athlete should be able to reproduce the distance consistently rather than achieving it only as an occasional successful attempt. If 3 m cannot yet be completed consistently, continue working with the Level 3 progression before moving toward higher-volume or longer-distance Handstand Walk training.