HFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning Circuit 24 min EMOM of: 1....

Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3....

HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back...

Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s -...

HFCU - Max, -1, -1, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x6-8...

HFCU - Max, -1, -1, -1, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning finisher - 5 mins (20 on at RPE...

Long intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 +...

HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back...

Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide...

HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at...

HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning finisher - 2x4 mins (15 on at RPE...

Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. +...

Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)

Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s...

Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Prone SL slider straight hip adductions x 6 p/s + Bike x 8 cal. 2. Hollow DB...

Max Push-up Test *Chest to ab-mat **Alternative: Minimum height elevated push-up on bar Push-up variations Band-supported > BW > Weighted...

Random work-to-rest - Random total work time: - Bike - Rope slams - Sled TRX row + push - Burpees - MB front-facing toss - Row Accessory...

Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (2 RIR) - Kick-backs x 15-20 p/s (2 RIR) - SL DB Calf-raise x 6-10 p/s (2 RIR)...

Conditioning circuits - 3x6 mins at RPE 6: - SL RDL to step-over x 5 p/s + Bike x 8 cal. - Hollow DB chest-fly x 10-15 (2 RIR) + Row x 8...

Push-up variations Band-supported > BW > Weighted B3 variation: Band Palloff lateral walk-outs x 6 p/s Conditioning Finisher 10-5 reps...