:30 Cardio Choice
8/8 Quadruped Thoracic Rotations
:20 Extended Reverse Plank Bridge
:30 Cardio Choice
:15/:15 Scorpion Stretch Hold
2 Sets
:30 Cardio Choice (Alternate Machines)
6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing
:15/:15 Single Arm Kettlebell Overhead Hold
Primer
5/4 Ski
6 American Kettlebell Swings
5/4 Echo
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Every 3:00 x 10 Sets
9/7 Cal Ski Erg
9 American Kettlebell Swings
9/7 Cal Echo Bike
50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb, 24/16kg
Score = Time
Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.
Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.
RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.
Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.
Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements.
Level 2:
Every 3:00 x 10 Sets
8/6 Cal Ski Erg
8 American Kettlebell Swings
8/6 Cal Echo Bike
50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb, 20/12kg
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Level 1:
Every 3:00 x 10 Sets
7/5 Cal Ski Erg
9 Russian Kettlebell Swings
7/5 Cal Echo Bike
50/50ft (15/15m) Single Arm Front Rack Carry
Kettlebell: 35/18lb, 16/8kg
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Masters 55+
Every 3:00 x 10 Sets
8/6 Cal Ski Erg
8 Russian Kettlebell Swings
8/6 Cal Echo Bike
50/50ft (15/15m) Single Arm Front Rack Carry
Kettlebell: 44/26lb, 20/12kg
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Comp:
Kettlebell: 70/53lb, 32/24kg
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Travel / Hotel:
Every 3:00 x 10 Sets
:30 Machine of Choice
9 Dual Dumbbell Hang Muscle Snatch
:30 Machine of Choice
:20/:20 Single Arm Overhead Hold
Dumbbells: 2 x 30/20lb, 14/9kg
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
For Quality
3-4 Sets
150ft (45m) Sandbag Carry, For Load
:45 Weighted Forearm Plank