MONDAY

Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

— 

General Warm-Up :

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Strength

Front Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

% of Front Squat

Specific Prep for Workout (5-7 minutes)

Take 2 minutes to adjust towards working loads for Front Squat

— 

Spend 2-3 minutes working on Toe to Bar technique and modifications for the day

Then Perform Primer.. 

6 Toe to Bar

6/4 Calorie Row

6 Front Squat

5/3 Calorie Echo Bike

"Voodoo Magic"

Fitness

For Time:

Every 4:00 x 4 Sets

12 Kipping Knee Raises

10/8 Calorie Row

12 Goblet Squat

8/6 Calorie Echo

Performance

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Front Squats

10/7 Calorie Echo

Barbell: 40/30kg

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance 

RPE: 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Front Squats, Toe to Bar in 2 sets or les

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.