🟥 Acid Bath Workout Definition For Time: 500m SkiErg 500m Row 1000m Bike Erg(Sprint Effort) Intention: Pure pain tolerance. All out sprint. Logistics/Subs: If machines are limited, stagger start or create a circuit flow. 📌 Rx for Age GroupsAll Groups: As written. General Warm-Up (7:00) Purpose: Shoulder prep and rapid extension. Slam ball tabata Line complex burpee broad jumps 10 Yoga Push-Ups 10 Push Press 10 Tall Jerks Coach Focus: Vertical dip/drive. Specific Warm-Up / P

🟧 Conditioning (Core/Compete) "Pain Cave" Workout Definition For Time 21-15-9 Thrusters (95/65) 15-12-9 Chest-to-Bar Pull-Ups 15-12-9 Push Ups Intention : Fran-style intensity with added pressing fatigue. Look For: Snaking on the push-ups. Logistics/Subs: Stagger start if Pull-up bars are limited. 📌 Rx for Age Groups 50–54: As written 55–59: 75/55#; Chin over bar Pull-Ups 60–64: 65/45#; Pull-Ups 65+: 45/35#; Jumping Pull-Ups; Box Push-Ups 🟧 Conditioning (Scaled) "Pain Cave

🟨 Gymnastics Endurance (Elite) Workout Definition 4 Sets 8 Bar Muscle Ups Max Unbroken Handstand Walk Rest 2:00 Score is total distance for all Handstand Walks Intention: High skill density under fatigue. Logistics/Subs: Scale BMU to C2B or Pull-Ups. Scale HSW to Wall Walks or Bear Crawl. 📌 Rx for Age Groups50–54: 5 BMU / HSW55–59: 8 C2B / Bear Crawl60–64: 8 Pull-Ups / Bear Crawl65+: 8 Ring Rows / Bear Crawl 🟧 Fun Row Workout Definition 4 Sets: 500m Row @ / Rest 1:30 Inte

🟥 Interval Repeat Workout Definition 8 Sets 30 Seconds Max Calorie SkiErg Rest 1:30 Intention: Pure anaerobic power. Max effort every interval. Logistics/Subs: If SkiErgs are limited, use BikeErg or Rower. Can run multiple heats easily (P1 works, P2 rests).📌 Rx for Age GroupsAll Groups: As written. General Warm-Up (7:00) Workout Definition Purpose: Shoulder opening and pressing. 2:00 machine - 10 sec hard then 10 sec easy repeat Swim + Slam Balls KB Complex - squats/atg/

🟨 "Jerry" Style Workout Definition For Time 1600m Ski Erg 25 Deadlifts 155/115# 2000m Row 25 Deadlifts 155/115# 1600m Ski Erg Intention: Long endurance grind (Hero WOD style). Pacing is everything. Look For: Form breakdown on the second set of Deadlifts due to fatigue. Logistics/Subs: If running loop is unavailable, sub 2000m Bike Erg or 1600m Ski . Heats/Staggered start likely needed for Rowers. 📌 Rx for Age Groups 50–54: As written 55–59: DL 135/95# 60–64: ski1200m; DL 11

🟧 Explosive Repeat Workout Definition 5 Rounds (3 min ON / 1 min OFF) 15 Box Jump Overs 12 Chest-to-Bar Pull-Ups Max Calorie Row in remaining time Intention: Interval sprint. High output on the rower. Look For: Sloppy rebounding on box jumps. Logistics/Subs: Stagger start if rowers are limited. 📌 Rx for Age Groups 50–54: As written 55–59: 12 BJO; 9 CTB 60–64: 12 Step-Overs; 9 Pull-Ups 65+: 12 Step-Overs; 9 Ring Rows General Warm-Up (6:00) Workout Definition Purpose: Hip ex

🟨 Deload "Flow" Workout Definition EMOM 20 Minutes Min 1: 10 Box Jumps 24/20" Min 2: 10 Deadlifts 155/105# Min 3: 12 GHD Sit Ups Min 4: 5 Front Squats 155/105# Min 5: 10/8 Cal Row General Warm-Up (5:00) Workout Definition Purpose: Hips and knees prep. 2:00 Bike 10 Air Squats 10 Cossack Squats Coach Focus: Depth. Specific Warm-Up / Prep (8:00) — Squat Glute activation. 🟩 Squat Primer Workout Definition 2 Sets 10 Air Squats 10 Glute Bridges 5 Seated Box Jumps 24/20 Intention:

🟨 Deload Twelves Workout Definition AMRAP 12 Minutes 12 Wall Balls 20/14# 12/10 Calorie Row 12 Toes to Bar (70% effort) Intention: Smooth cycling of movements. "Practice" pace. Look For: Swinging wildly on TTB. Control the kip. Logistics/Subs: Stagger start on Rower if needed. 📌 Rx for Age Groups 50–54: As written 55–59: 14/10#; Knee Raises allowed 60–64: 14/10#; Knee Raises 65+: 10#; Sit-Ups General Warm-Up (6:00) Workout Definition Purpose: Front rack and core priming.

🟨 Deload Kindling Workout Definition AMRAP 12 Minutes 12 Box Jump Overs 24/20" 15/12 Cal Echo 9 CTB Pull Ups Intention: Aerobic flow. Just moving. No redlining. Look For: Rebounding box jumps (discourage this today; step down to keep HR low). Logistics/Subs: If large class, stagger start on the run. 📌 Rx for Age Groups 50–54: As written 55–59: 10 BJ; 200m Run; 6 CTB 60–64: 10 Step-Overs; 200m Run; 6 Pull-Ups 65+: 10 Step-Overs; 200m Run; 6 Ring Rows General Warm-Up (6:00) W

🟥 Open 20.1 Workout Definition 10 Rounds for Time 8 Ground-to-Overhead (95/65) 10 Bar Facing Burpees (Time Cap: 15 mins) Intention: The pacing trap. 10 rounds is a lot. Don't fly out too hot. Cues: Efficient barbell cycling, consistent burpee pace. Large-Class Strategy: Heats likely needed. 📌 Rx for Age Groups 50–54: As written 55–59: 75/55 lbs 60–64: 65/45 lbs; Step-Overs allowed 65+: 45/35 lbs; Step-Overs allowed General Warm-Up (5:00) Workout Definition Purpose: Hips, kn