October 2025

Strength Every 4:00 × 5 Sets: 2 Front Squats + 3 Back Squats (same bar) All percentages based on Front Squat 1RM Beginner: 60–70 % Intermediate: 70–80 % Advanced: 80 %+ Accessory (15 min) 3 Rounds: 10 Bulgarian Split Squats / leg 12 Glute Bridges 12 Banded Good Mornings

4 Rounds: 5:00 Work / 3:00 Rest Each Round: 400 m Run 15 Cal Row 12 DB Thrusters (35/25 lb) 10 Box Jump Overs (24/20”) Max Cal Bike in Remaining Time Goal: Maintain near-max power every round — full effort each interval. Scaling Options Beginner – 300 m Run / 10 Cal Row / 8

Strength Every 3:00 × 6 Sets: 4 Bench Press @ RPE 7–8 8 Seated DB Strict Press (light/mod) Accessory 3 Rounds: 12 Banded Face Pulls 12 DB Lateral Raises 10 Triceps Kickbacks

Teams of 3 – AMRAP 30: 600 m Run (split 200s) 30 Cal Row 30 Wall Balls (20/14) 20 DB Hang Power Cleans (35/25 lb) 10 Burpees Over Partner One athlete works while two rest. Rotate whenever needed to accomplish work. Scaling Options Beginner – 400 m Run / 20 Cal Row / 15 Wall

5 Rounds (I-Go/You-Go) Each partner completes 5 rounds (alternating whole rounds): 10 Deadlifts (135/95) • 8 Front Squats (135/95) • 6 Push Jerks (135/95) • 10 Burpees Over Bar (Partner rests while the other completes a full round.) Scaling Beginner → 65/45 + Step-overs • Burpee Step-Back Intermediate → 95/65

Skill (15 min) — EMOM 15 (rotate) Min 1: TTB Drills (Hollow/Arch/Beat/Contact) Min 2: Kip Swings or Knees-to-Chest Min 3: Rest / Coach feedback Workout (For Time — 8 min cap) 21-15-9 → Toes-to-Bar + Wall Balls (20/14 lb) Scaling Beginner → Hanging Knee Raises + WB 10/8 Intermediate → Knees-to-Chest + WB 14/10

Strength Every 2:30 × 5 sets → 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (build to heavy triple) Accessory (15 min) 3 Rounds → 10 Glute-Ham Raises • 10 Barbell Hip Thrusts • 12 Back Extensions

Format: 5 Rounds — Work 2:30 / Rest 1:00 Per Round → 200 m Run • 12 cal Bike (Row ok) • 8 DB Thrusters (35/25) • 6 Burpee Box Jumps (24/20″) Scaling Beginner → 100 m Run • 8 cal Bike • 6 DB Thrusters • 6 Step-Ups Intermediate → Rx pattern with lighter

Strength Every 3:00 × 6 sets → 4–6 Weighted Pull-ups (or loaded Ring Rows) Superset with 10 DB Arnold Press @ RPE 7 Accessory (15 min) 3 Rounds → 12 DB Hammer Curls • 12 Reverse Fly • :30 Prone Y-T-W

Strength: Every 3:00 × 5 Sets → 5 Bench Press @ 70–80 % 1RM Accessory (15 min) 3 Rounds: 12 DB Incline Press • 12 Banded Face Pulls • 10 Banded Tricep Pushdowns