General Warm-Up
2:00 Row
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2 Sets:
:20/:20 Samson Stretch and Lunge
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
:15 Dead Hang
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8 Medball Squats
8 Medball Presses
8 Medball Walking Lunges
5 Wall Balls
Specific Prep
Walk through all four hold standards with partners before loading begins:
Ring Row to Chest Hold — body at 45 degrees or closer to parallel
Wall Sit — full 90 degree hip and knee position, no resting on the thighs
Dead Hang — full arm extension, active shoulders
Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall
Specific Primer
Then 2 x through with a partner
250m Row / Partner holds Ring Row to Chest Position
8 Wall Balls / Partner holds Wall Sit
6 Ring Rows / Partner holds Dead Hang
10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold
Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on "Whale Shark."
For Time: With Partner
1,000m Row
100 Wall Balls
100 Ring Rows
100 Medball Walking Lunges
500m Row
50 Wall Balls
50 Ring Rows
50 Medball Walking Lunges
Medball: 20/14lb, 9/6kg
Wall Ball Target: 10/9ft
Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.
Hold Format: One Partner Works, One Partner Holds:
Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)
Wall Balls → Non-working partner holds Wall Sit
Ring Rows → Non-working partner holds Dead Hang
Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold
*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 32:00
Stimulus: Aerobic Capacity / Muscular Endurance / Partner Conditioning and Holds
RPE: 7-8/10
Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.
Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.
Level 2
Medball: 14/10lb, 9/6kg
Wall Ball Target: 10/9ft
Hold Format: As written
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Level 1
Partner Conditioning
For Time
800m Row
75 Wall Balls
75 Ring Rows
75 Medball Walking Lunges
400m Row
40 Wall Balls
40 Ring Rows
40 Medball Walking Lunges
Medball: Choice
Wall Ball Target: 9/8ft
Ring Row Position: More upright body angle (think 45 degree angle)
Hold Format: As written
Handstand Hold: Tall Plank Hold
Dead Hang: Bar Hang with feet lightly assisted on the floor as needed
Wall Sit: Reduce hold depth as needed — above parallel is fine
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Masters 55+
Medball: 14/10lb, 6/4kg
Wall Ball Target: 10/9ft
Hold Format: As written
Competitor
Medball: 20/14lb, 9/6kg
Wall Ball Target: 10/9ft
Ring Row Position: Feet elevated on box — body past parallel
Hold Format: As written
Can add extra challenge with freestanding handstand hold
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Travel / Hotel: Solo
For Time
800m Run
100 Air Squats
100 Bent over Dumbbell Rows
100 Walking Lunges
400m Run
50 Air Squats
50 Bent over Dumbbell Rows
50 Walking Lunges
Dumbbell Rows: 35/25lb, 15/12kg
Walking Lunge: Unweighted (BW)
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