General Prep
2-3 Sets: For Quality
9/7 Calorie Ski Erg or Row
10 Hollow Rocks
10 Deep Lunge Mountain Climbers
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
-
Then Load to Working Weights on the Bar
-
Workout Primer after Bench Press
8 Scapular Pull-Ups
6 Bar Kip Swings
4 Strict Knee Raises
-
Bathroom Break or Drink
Goal: 90%+ of 1RM Bench
Modifications:
- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.
Level 1 / New Athletes:
Every 3:00 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
For Time
100 Toes-to-Bar
Score = Time
Time Domain: 3-8 minutes
Time Cap: 10 minutes
Stimulus: Gymnastic stamina, grip endurance, midline fatigue management
RPE: 8.5/10
Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up
Secondary Objective: Minimize total rest time by having a plan.
Level 2:
As prescribed
---
Level 1:
For Time
75 Hanging Knee Raises
-or-
100 Anchored Sit-Ups
---
Masters 55+:
As prescribed
Competitor:
For Time:
100 Toes to Bar
*Start with Max Unbroken Set, then complete remaining reps
Score =
A) Max Unbroken Set
B) Time to Complete 100 Toes to Bar
---
Travel / Hotel:
For Time
100 V-Ups
* Complete in as few sets as possible
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch