| Day | Focus | Strength / Skill | Conditioning / Tests |
| Mon | Triple Benchmark Test | Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) | Test 2 – Strict Pull-Up Capacity15:00–18:00 – Max Unbroken Strict Pull-Ups (or best-scaled strict option)Test 3 – BBJO Capacity21:00–28:00 – 50 Burpee Box Jump Overs (24/20 in), 7:00 CapStimulus: Maximal power, strict strength, and high-output conditioningRPE: 10/10 |
| Tue | Front Squat Strength + Mix Modal Aerobic Stamina Test | Front Squat0:00–12:00 – Establish 5RM Front Squat(New athletes: Every 3:00 × 4, 8 @ 6–7 RPE) | “Engine Room” – 3 Rounds For Time20/14 Cal Echo Bike → 60 ft Dual DB Walking Lunge (35/25) → 400 m Run → 25 Wall Balls (20/14) Goal: 15–18 min (Cap 18)Stimulus: Aerobic conditioning + leg staminaRPE: 8/10 |
| Wed | Open Benchmark Re-Test | — | OPEN 25.3 – Re-TestFor Time (Cap 20:00):5 Wall Walks → 50 Cal Row → 5 Wall Walks → 25 Deadlifts → 5 Wall Walks → 25 Cleans → 5 Wall Walks → 25 Snatches → 5 Wall Walks → 50 Cal Row Loads:Men: DL 225, CL 135, SN 95Women: DL 155, CL 85, SN 65Stimulus: Mixed-modal stamina, shoulder endurance, posterior chain fatigueRPE: 9/10 |
| Thu | Bench Strength + Gymnastics Test | Bench PressTake 12:00 to Establish 5RM Bench Press(New athletes: Every 3:00 × 4, 8 @ 6–7 RPE) | “Hanging On” – For Time100 Toes-to-Bar (Cap 10:00)Stimulus: Grip + midline stamina testRPE: 8.5/10 |
| Fri | Jerk 1RM + Interference Test | Split JerkEvery 1:30 × 10 Sets – Build to 1RM for the Day(New: EMOM 1:30 – Push Jerk + Pause Split Jerk) | “Higher Ground” – 10:00 AMRAP5 Shoulder to Overhead (155/105) + 10 American KB Swings (53/35) + 25 Double-Unders (adding 5 DU each round: 25–30–35…) Stimulus: Shoulder interference + pacing under fatigue |
| Sat | Holiday Benchmark – Long Grinder | — | “12 Days of Fitness”1) 200m run 2) Burpees3) Front Squat 60/04) Pull-Ups5) Toes to Bar6) Dumbbell Suitcase Reverse Lunge (Each Side)7) Hang Power Clean 60/408) Alternating Dumbbell Snatch9) Push up10) Deadlift 60/4011) Shoulder to Overhead 60/4012) Cal Machine Dumbbell: 50/35lb, 22.5/15kg |
| Sun | Strength EMOM – Load Exposure | “Load Management” – 24:00 EMOMMin 1: 1 Power CleanMin 2: 5 DeadliftsMin 3: 10 DB Bench PressMin 4: RestBarbell: Start ~80% 1RM Power Clean and build by feelStimulus: Heavy barbell exposure + upper pressingRPE: 6–7/10 |
