Standard Version (With Weight Vest - 20/14 lb)

1. Murph’s House

   • 400 meter Run

   • 25 Pull-Ups

   • 50 Push-Ups

   • 75 Air Squats

   • Rest 1 minute

2. Rankel’s House

   • 6 Deadlifts (225/155lbs)

   • 7 Burpee Pull-Ups

   • 10 Kettlebell Swings (32/24kg)

   • 200 meter Run

   • Rest 1 minute

3. Bradshaw’s House

   • 2 Rounds of:

     • 3 Handstand Push-Ups

     • 6 Deadlifts (225/155lbs)

     • 12 Pull-Ups

     • 24 Double-Unders

   • Rest 1 minute

4. Holleyman’s House

   • 3 Rounds of:

     • 5 Wall Ball Shots (20/14lbs)

     • 3 Handstand Push-Ups

     • 1 Power Clean (225/155lbs)

   • Rest 1 minute

5. Tommy V/Kalsu’s House

   • 12 Thrusters (135/95lbs)

   • 5 Rope Climbs

   • 9 Thrusters (135/95lbs)

   • 3 Rope Climbs

   • 6 Thrusters (135/95lbs)

   • 1 Rope Climb

   • Rest 1 minute

6. Hammer’s House

   • 5 Cleans (135/95lbs)

   • 10 Front Squats (135/95lbs)

   • 5 Jerks (135/95lbs)

   • 20 Pull-Ups

   • Rest 1 minute

7. Hidalgo’s House

   • 20 Squat Cleans (135/95lbs)

   • 20 Box Jumps (24/20in)

   • 20 Weighted Alternating Walking Lunges with Plate Overhead (45/25lbs)

   • 20 Box Jumps (24/20in)

   • 20 Squat Cleans (135/95lbs)

Scaled Version (No Vest)

1. Murph’s House

   • 200 meter Run

   • 25 Ring Rows

   • 50 Kneeling Push-Ups

   • 75 Air Squats

   • Rest 1 minute

2. Rankel’s House

   • 6 Deadlifts (155/95lbs)

   • 7 Man Maker Burpee

   • 10 Kettlebell Swings (20/16kg)

   • 100 meter Run

   • Rest 1 minute

3. Bradshaw’s House

   • 2 Rounds of:

     • 3 Pike Push-Ups

     • 6 Deadlifts (135/95lbs)

     • 12 Ring Rows

     • 24 Single-Unders

   • Rest 1 minute

4. Holleyman’s House

   • 3 Rounds of:

     • 5 Wall Ball Shots (16/10lbs)

     • 3 Pike Push-Ups

     • 1 Power Clean (135/95lbs)

   • Rest 1 minute

5. Tommy V/Kalsu’s House

   • 12 Thrusters (95/65lbs)

   • 3 Rope Climb Modifications

   • 9 Thrusters (95/65lbs)

   • 2 Rope Climb Modifications

   • 6 Thrusters (95/65lbs)

   • 1 Rope Climb Modification

   • Rest 1 minute

6. Hammer’s House

   • 5 Cleans (95/65lbs)

   • 10 Front Squats (95/65lbs)

   • 5 Jerks (95/65lbs)

   • 20 Ring Rows

   • Rest 1 minute

7. Hidalgo’s House

   • 20 Squat Cleans (95/65lbs)

   • 20 Box Step-Ups (20/14in)

   • 20 Weighted Alternating Walking Lunges with Plate Overhead (25/10lbs)

   • 20 Box Step-Ups (20/14in)

   • 20 Squat Cleans (95/65lbs)

Strategy & Pacing

• Beginners: Focus on form and consistency. Break exercises into smaller sets.

• Intermediates: Aim for a steady pace; larger sets where comfortable.

• All Athletes: Keep a consistent pace, and use rest periods strategically.

Time Cap/Target

• Beginners: 50-60 minutes, including rest.

• Intermediate: 40-50 minutes, including rest.

• Advanced: 30-40 minutes, including rest.

Coach’s Notes

• Form and Technique: Emphasize proper form over speed.

• Modifications: Scale as needed to maintain workout intensity.

• Rest: Ensure athletes take their rest periods.

• Motivation: Encourage a positive mindset and peer support.

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