Session 24

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Scap Pull-Up8

Bench Build5 · 3 · 2 45 · 65 · 80

Strength5:00–18:00

Load & Xplode · 4 Rounds

Bench Press5 95#

Explosive Push-Up5

Barbell Bent-Over Row6 175#

Med Ball Slam6 20#

Blended19:00–31:00

Strong & Stable · Until Time

Ring Dip12

Ring Support Hold0:20

Weighted Pull-Up5 +27#

Dead Hang0:20

Endurance32:00–42:00

Circuit · Until Time

EZ Bar Curl12 55#

DB Hammer Curl12 35s

Cable Face Pull15

Banded Triceps Pushdown20

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Push-Up0:30

Ring Row0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up20

V-Up20

Ring Support0:43

Session 25

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Bodyweight Good Morning10

Trap Bar Build95 · 135 · 165

Strength5:00–18:00

Cluster Set · 4 Rounds

Trap Bar Deadlift3 185#

Rest 0:15 · Trap Bar DeadliftMax (≤3) 185#

Strong & Stable · 3 Rounds

Barbell Good Morning8 115#

BW S/L RDL8 ea

Blended19:00–31:00

Unilateral · L then R · Until Time

DB Reverse Lunge10 30s

Split Squat Hold0:20 30s

Explosive Split Squat6

Endurance32:00–42:00

Add-On Circuit · Add One Move Each Round

Goblet Cyclist Squat15 70# KB

+ DB Step-Up to Knee Drive8 ea 25s

+ KB Swing15 53#

Repeat full round until time.

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

Wall Sit · Plate Press0:30 35#

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension15

Toes-to-Bar13

Hollow Hold0:30

Session 26

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Scap Pull-Up8

Push Press Build5 · 3 · 2 45 · 75 · 95

Strength5:00–18:00

Cluster Set · 4 Rounds

Barbell Push Press3 105#

Rest 0:15 · Push PressMax (≤3) 105#

Superset · 3 Rounds

Weighted Pull-Up5 +30#

Ring Dip12

Blended19:00–31:00

Back-to-Back: Drop Set · 3 Rounds

Tall-Kneeling S/A KB Press8 ea 55#

Tall-Kneeling S/A KB PressMax ea 35#

DB Lateral Raise12 20s

DB Lateral RaiseMax 10s

Endurance32:00–42:00

Chipper · 20 / 15 / 10

Ring Row20

EZ Bar Curl15 50#

Banded Triceps Pushdown10

Start again from the top until time.

Finisher42:00–45:00

1:3 · 0:15 on / 0:45 off · 3 Rounds

All Out Row0:15

Goal · Meters Each Round70+

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up22

V-Up20

Ring Support0:45

Session 27

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Bodyweight Good Morning10

RDL Build45 · 75 · 95

Strength5:00–18:00

Load / Lift / Burn · Back-to-Back

Load · Barbell RDL3 × 5 115#

Lift · Barbell RDL2 × 10 95#

Burn · Barbell RDL1 × 20 65#

Every Set · Broad Jump3

Blended19:00–31:00

360 · Front, Side, Back · Until Time

DB Step-Up to Knee Drive8 ea 25s

DB Lateral Lunge8 ea 25s

DB B-Stance RDL10 ea 35s

Endurance32:00–42:00

Rep & Recover · Every 1:30 × 6

Goblet Cyclist Squat10 70# KB

KB Swing12 53#

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Sled Push · Heavy0:30

Skater Hop0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension15 10#

Toes-to-Bar14

Side Plank0:30 ea

Session 28

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Scap Pull-Up8

Bench Build5 · 3 · 2 45 · 65 · 85

Strength5:00–18:00

Hold & Xplode · 4 Rounds

Bench Press · 2s Pause6 90#

Explosive Push-Up5

Barbell Bent-Over Row · 2s Hold8 155#

Med Ball Slam8 20#

Blended19:00–31:00

Tempo Couplet · Until Time

Ring Dip · Slow 3:1:16

Ring Dip · Standard6

Pull-Up · Slow 3:1:14

Pull-Up · Standard4

Endurance32:00–42:00

Take-Away Circuit · Drop the Last Move Each Round

EZ Bar Curl12 55#

DB Hammer Curl12 35s

DB Skull Crusher12 25s

Cable Face Pull15

Rounds 1–4, then repeat until time.

Finisher42:00–45:00

3:2 · 0:30 on / 0:20 off · 3 Rounds

DB Push Press0:30 25s

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up22

V-Up22

Ring Support0:45

Session 29

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Bodyweight Good Morning10

Trap Bar Build95 · 135 · 175

Strength5:00–18:00

Load / Lift / Burn · Back-to-Back

Load · Trap Bar Deadlift3 × 3 190#

Lift · Trap Bar Deadlift2 × 6 165#

Burn · Trap Bar Deadlift1 × 12 135#

Every Set · Box Jump3

Blended19:00–31:00

Back-to-Back: Drop Set · 3 Rounds

Barbell Good Morning8 120#

Barbell Good MorningMax 85#

DB Bulgarian Split Squat8 ea 30s

DB Bulgarian Split SquatMax ea 15s

Endurance32:00–42:00

Chipper · 20 / 16 / 12 / 8

KB Swing20 53#

Goblet Cyclist Squat16 70# KB

DB Reverse Lunge12 ea 30s

Trap Bar Deadlift8 135#

Start again from the top until time.

Finisher42:00–45:00

1:2 · 0:20 on / 0:40 off · 3 Rounds

Squat Jump0:20

Goal · Total Reps30 · 36 · 42+

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension15 15#

Toes-to-Bar15

Hollow Rock20

Session 30

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Scap Pull-Up8

Push Press Build5 · 3 · 2 45 · 85 · 100

Strength5:00–18:00

Barbell · 5 Sets

Barbell Push Press3 110#

Reverse Drop Set · 3 Rounds

Barbell Bent-Over Row10 · 8 · 6 155 · 170 · 180#

Blended19:00–31:00

Construct · 4 Rounds

Strict Press5 65#

Push Press5 65#

Strict Press to Push Press5 + 5 65#

Then · 3 Rounds

Weighted Pull-Up5 +32#

Endurance32:00–42:00

Rep Ranges · Until Time

Ring Dip10–14

DB Lateral Raise12–15 15s

EZ Bar Curl10–14 55#

Banded Triceps Pushdown15–25

Finisher42:00–45:00

4:1 · Back-to-Back

Push-Up1:00

Ring Row1:00

Rest0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up25

V-Up22

Ring Support0:48

Session 31

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Bodyweight Good Morning10

RDL Build45 · 75 · 95

Strength5:00–18:00

Pyramid · 6 / 8 / 10 / 8 / 6

DB Reverse Lunge6→10→6 ea 30s

Barbell RDL6→10→6 110#

Blended19:00–31:00

Anchor · KB Swing Between Every Move

DB Step-Up to Knee Drive8 ea 30s

Anchor · KB Swing10 53#

DB Lateral Lunge8 ea 25s

Anchor · KB Swing10 53#

Goblet Cyclist Squat12 70# KB

Repeat until time.

Endurance32:00–42:00

Rep & Active Recovery · Every 2:00 × 5

Sled Push20m Heavy

Broad Jump4

Remaining Time · Farmer HoldUntil 2:00 53s

Finisher42:00–45:00

4:1 · Back-to-Back

Wall Sit · Plate Press1:00 35#

Squat Pulse1:00

Rest0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension · 2s Pause12 15#

Toes-to-Bar15

Side Plank0:35 ea

Session 32

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Scap Pull-Up8

Bench Build5 · 3 · 2 45 · 75 · 90

Strength5:00–18:00

Rep & Active Recovery · Every 2:00 × 6

Bench Press4 97#

Remaining Time · Banded Pull-ApartUntil 2:00

Blended19:00–31:00

Superset · 4 Rounds

Weighted Pull-Up5 +35#

Ring Dip13

Barbell Pendlay Row6 165#

Tall-Kneeling S/A KB Press8 ea 55#

Endurance32:00–42:00

Load / Lift / Burn · Arms

EZ Bar Curl8 · 12 · Max 65# · 55# · 35#

DB Skull Crusher8 · 12 · Max 30s · 25s · 15s

Finisher42:00–45:00

3:1 · 0:45 on / 0:15 off

Push-Up0:45

Ring Row0:45

Push-Up0:45

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up25

V-Up24

Ring Support0:50

Session 33

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Bodyweight Good Morning10

Trap Bar Build95 · 135 · 175 · 185

Strength5:00–18:00

Top Set + Back-Off

Trap Bar Deadlift1 × 3 195#

Trap Bar Deadlift2 × 6 170#

Barbell Good Morning3 × 8 125#

Blended19:00–31:00

Complex · Don't Put the Bar Down · 4 Rounds

Barbell RDL6 95#

Barbell Reverse Lunge5 ea 95#

Barbell Good Morning6 95#

Barbell Back Squat6 95#

Endurance32:00–42:00

Circuit · Until Time

DB Bulgarian Split Squat8 ea 30s

KB Swing15 53#

Goblet Cyclist Squat15 70# KB

Farmer Carry40m 53s

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

Sled Push0:30 Heavy

Squat Jump0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension15 20#

Toes-to-Bar16

Hollow Hold0:40