CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (6-8 min)

400m Run

—

20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

–

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

–

1 Mini Round

250m Row

200m Run

10/8 Cal Bike @ Hard Pace

The Philosopher’s Journey (AMRAP – Reps)

“The Philosopher’s Journey”

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

Coaching Notes, Strategy, and Goals

“The Philosopher’s Journey” is a repeatable aerobic sprint workout with a buy-in effort on the rower and run, followed by a calorie accumulation sprint on the bike. The goal is to move fast on the row and run while saving enough gas to hammer the bike, accumulating as many calories as possible within each 5:00 window.

Goal: 15/11+ calories each set (Echo) , 18/14+ calories each set (Bike Erg) , 16/12+ calories each set (Assault)

Primary Objective: Maintain calories within ± 2 across all four sets

Secondary Objective: Increase row/run pace slightly each set without sacrificing bike output

Stimulus: Muscular stamina, aerobic capacity, sprint endurance

RPE: 9/10

Focus: Quick transitions, sustainable sprint effort, and strong mental push in later rounds
Movement Breakdown & Strategy

500/450m Row

Row at a fast but sustainable pace, targeting about 85–90% effort.

Men: 1:40–1:55/500m split

Women: 1:50–2:10/500m split

Focus on strong, efficient strokes and fast recovery to minimize heart rate spike. Pacing should be around that 5k pace rather than 1-2k pace.

400m Run

This is a controlled hard effort to set you up for the bike.

Target a pace that’s about 30-45 seconds/mile slower than your 1-mile PR pace.

Quick turnover, short efficient strides.

Use the first 50 meters to settle into breathing, then push to sustain speed through the full 400m.

Strategy (No Measure)

Max Calorie Bike

The remaining time (likely 1:30–2:00) is spent attacking the bike.

Push hard from the start; don’t ease into it.

Stay aggressive: fast legs, strong arms, short bursts of power every 15–20 seconds.

Last 20 seconds = full sprint effort, no holding back.

Pacing & Recovery Tips

Quick transitions from rower to run and from run to bike are critical—no wasted time adjusting gear or catching your breath.

Row/run pace should increase slightly every round if possible. First round should feel strong but controlled; final round should be an all-out effort from the start of the bike.

Focus on quick, shallow breathing during run and bike to maintain a high heart rate without losing efficiency.

During the bike, keep hands light but controlled on the handles, and drive evenly with both upper and lower body.

Travel/Hotel/Limited Equipment (No Measure)

4 Sets

5:00 Run for Max Distance

2:30 Rest b/t sets –

Accessory Work (No Measure)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Scorpion Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (8-10 min)

3 Bar Facing Burpees

6 Bar Kip Swings

6 Kipping Knee Raises or Toes to Target

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees

6 Toes to Bar or Modification

6 Thrusters @ Working Load

–

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Shoulder Press (Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Shoulder Press)

Coaching Notes, Strategy, and Goals

Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo

Shoulder Press starts @ 80%+ and build to a heavy 3 or the day

Stimulus: Absolute Strength Development / Unilateral Strength

The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.

RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body

Key focus areas:

Tension and controlled tempos for these lifts

Controlled Descent + Fast Ascent (For both the Split Squat and the Shoulder Press

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

First Principles (AMRAP – Rounds and Reps)

“First Principles”

12:00 AMRAP

3 Lateral Burpees over the Bar

5 Thrusters

7 Toe to Bar

Barbell: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg

Coaching Notes, Strategy, and Goals

Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds

Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10
Movement Breakdown & Strategy

3 Bar Facing Burpees

Move efficiently but not recklessly.

Step down, jump up, quick turn-and-face the bar each time.

Use burpees to regulate heart rate—don’t sprint but stay moving.

Keep breathing controlled during these short sets.

5 Thrusters (95/65 lb, 43/30 kg)

Lightweight and fast cycling.

Aim to go unbroken every time.

Breathe at the top of the rep, not during the squat or press.

Keep the bar path tight and use strong hip drive to make the press-out easier.

Strategy (No Measure)

7 Toes-to-Bar

Midline and grip will fatigue over time, but sets are small.

Aim for unbroken or quick 4-3, 5-2 sets if needed.

Focus on tight kip swings and minimize excessive arching.

Relax the grip slightly at the top to save hands when possible.

Scaling options: hanging knee raises or toes-to-space if needed.

Pacing & Recovery Tips

Early rounds should feel smooth and repeatable—no sprinting in the first 3-4 minutes.

Breathing is key: breathe through the burpees and thrusters so you’re composed when you hit the rig.

If grip starts to fail later, quick sets on toes-to-bar will preserve rhythm without full burnout.

Push hard in the final 2-3 minutes—finish strong by speeding up cycle time slightly on each movement.

Travel/Hotel/Limited Equipment (No Measure)

12:00 AMRAP

3 Burpees over Dumbbells

5 Dumbbell Thrusters

7 Toe to Bar

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

:20 GHD Supine Hold

10-12 Seated Medball Knee Extensions

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets: For Quality

9/7 Calorie Row

12 Bear Plank Shoulder Taps

12 Alternating Box Step-Ups

6 Inchworm Push-Ups

:30 Jump Rope Practice

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (6-8 min)

Build to working weights on the Bench Press and the Dumbbell Step-Ups

–

Complete 1 Round @ Working Weights

9/7 Calorie Row

15 Double Unders

6 Dumbbell Step-Ups

6 Bench Press

Neon Uprising (AMRAP – Reps)

“Neon Uprising”

20:00 EMOM:

Minute 1: 20/16 Calorie Row

Minute 2: Max Double Unders

Minute 3: Max Dual Dumbbell Box Step-Ups

Minute 4: Max Bench Press

Minute 5: Rest

Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg

Dumbbell: MRx 35/25lb, 15/12kg, Rx 50/35lb, 22.5/15kg

Box Height: 20in

Coaching Notes, Strategy, and Goals

“Neon Uprising” is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength.

Goal : Maximize reps (or calories) at each working station

Stimulus: Aerobic power, stamina under fatigue, muscular endurance

RPE: 7.5–8.5/10

Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team

Key focus areas:

Manage effort on the row—strong but sustainables

Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)

Control breathing and tension during strength stations (Bench Press)
Movement Breakdown & Strategy

Station 1: 20/16 Calorie Row

This station dictates the rotation, so pacing matters. Athletes should row at around 80-85% intensity, aiming for a consistent finish around 1:00-1:20 depending on ability. Strong, efficient pulls with a steady stroke rate (24–30 SPM) will keep the team moving without major bottlenecks.

Station 2: Max Double Unders

Stay relaxed in the shoulders and wrists to accumulate consistent reps. Breathe through the movement, find a steady rhythm, and avoid redlining. If double unders break down, reset quickly with minimal time loss rather than fighting long failed sets.

Station 3: Max Dual Dumbbell Box Step-Ups (50/35 lb to 20″ Box)

Focus on strong drive through the lead leg with a stable torso. Keep steps deliberate and consistent—quick but not sloppy.

Station 4: Max Bench Press (135/95 lb, 61/43kg)

Athletes should aim for quick sets with smooth tempo (2 seconds down, 1 second up). Avoid pressing to failure early—consider breaking the effort into manageable sets (e.g., sets of 5-10 with quick resets). Spotters should be ready at all times for safety.

Strategy (No Measure)

Station 5: Rest

This is a structured rest—athletes should use this time to regulate breathing, shake out arms and legs, and mentally reset for their next working station.

Pacing & Recovery Tips

The rower controls the workout’s flow; strong, consistent finishes help the entire team maximize working time.

Push hard on skill and strength stations but leave a little in the tank for the next rotation.

Focus on clean, fast transitions from station to station without wasting time moving around or adjusting equipment.

Communicate with teammates about transition timing if needed—especially on the rower handoff

Final Thoughts

“Neon Uprising” rewards teams that can move quickly, transition efficiently, and stay composed under fatigue. Strategy lies in consistency on the rower and maximizing work output without crashing early at the skill or strength stations. Efficient breathing and body control will keep athletes effective across all 20 minutes.

Travel/Hotel/Limited Equipment (No Measure)

20:00 EMOM

minute 1: Machine of Choice

Minute 2 2: Max Double Unders

Minute 3: Max Dual Step-Ups

minute 4: Max Dumbbell Bench

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Bench Height: 18in

Accessory Work (No Measure)

3 Sets: For Quality

15-20 Banded Tricep Extensions

5/5 Single Leg Box Jumps

*Box Jump to safe, but higher box

Recovery (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep (8 min)

8:00 EMOM

Minute 1: Cardio of Choice

Minute 2: :20/:20 World’s Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (4-6min)

Go Over Wall Balls

Then Tackle 1 Set of 10 Reps

Go over the Hang Clean and Jerk

Perform 5/5 @ light load

Then 5/5 @ working loads

Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.

–

1 Round

10 Wall Balls

5/5 Dumbbell Hang Clean and Jerk

10 Abmat Sit-Ups

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (8-10 minutes)

Perform 2 Cycles, Adding Loads

– Clean Pull

– Hang Power Clean

– Front Squat

– Split Jerk

– Hang Squat Clean

– Split Jerk

–

Then work up to starting load for the complex today

Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken)

Coaching Notes, Strategy, and Goals

% of Clean and Jerk

Stimulus: Power + Speed Strength

Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.

RPE: 8/10 The complex should get a little breathy today.

Key focus areas:

Quality Set-Up, Chest Tall, Belly Tight

Front Rack Positions and the Vertical Dip and Drive

Modifications:

Move to Hang Power Variations

Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.

Chrono Shift (AMRAP – Rounds and Reps)

“Chrono Shift”

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Wall Ball: MRx 14/10lb, 6/4kg, Rx 20/14lb, 9/6kg

Coaching Notes, Strategy, and Goals

“Chrono Shift” is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE : 8/10

Primary Objective: Maintain as close to 3:00 a round as possible

Secondary Objective : Pick-Up the pace in the final 2:00

Key focus areas:

Manage breathing and leg fatigue on wall balls early

Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

Treat sit-ups as fast but controlled movement, not a full recovery
Movement Breakdown & Strategy

30 Wall Balls (20/14 lb, 9/6 kg)

Break into small, sustainable sets from the start if needed (15-15, 20-10, or even 12-10-8) depending on capacity.

Keep the ball close to the body on the catch and reset immediately after the throw.

Focus on smooth, rhythmic breathing—inhale on the squat descent, exhale on the throw.

Maintain a consistent squat depth and avoid resting excessively between reps.

10/10 Single Arm Dumbbell Hang Clean and Jerk (50/35 lb, 22.5/15 kg)

Perform 10 reps on one arm, then immediately switch to the other arm.

Use a powerful hip hinge to cycle the clean efficiently, not just muscling it up.

On the jerk, dip and drive fast to save the shoulder rather than pressing.

Control the dumbbell at the top and keep reps crisp to avoid no-reps or wasting energy.

If needed, quick shakeouts after 5-6 reps can prevent grip fatigue without major time loss.

Strategy (No Measure)

30 Abmat Sit-Ups

Move fast but maintain good mechanics—shoulders pass the hips at the top of each rep.

Use arms to generate a little momentum, but keep breathing controlled.

Stay steady through the 30 reps; don’t treat this as full recovery but keep it intentional and paced.

Pacing & Recovery Tips

Don’t sprint the first round—pace wall balls and dumbbell cycling to feel strong at minute 6-7.

Aim for consistent movement across rounds, avoiding big swings in pace.

Transition quickly between movements; minimize standing around after each station.

Breathe intentionally during the dumbbell cycling and sit-ups to keep heart rate manageable.

Final Thoughts

“Chrono Shift” is a classic aerobic grinder with a muscular fatigue twist. Success comes from controlling the first few minutes, keeping transitions tight, and mentally locking in through the middle rounds when the legs, shoulders, and midline start to fatigue. Smart wall ball breakups and clean dumbbell cycling will separate strong performances from inconsistent ones.

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch

3 Bar Facing Burpees

–

Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.

—

Adjust to working loads for the workout and get ready to attack

Echoes of Earth (Weight)

“Echoes of Earth”

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

Coaching Notes, Strategy, and Goals

“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown

Manage breathing between barbell sets for consistency
Movement Breakdown & Strategy

15 Bar Facing Burpees

Move fast, but stay smooth and consistent. Step-down and jump-up can save energy while maintaining pace. Focus on efficiency—no extra steps between reps. Breathe intentionally through the burpees to prevent spiking heart rate too early. Aim for a steady pace (~60-90 seconds or less) without redlining.

5 Power Snatch @ 70%

This is the “moderate” barbell portion, but under elevated heart rate from burpees.

Quick Singles is the approach today

4 Power Snatch @ 75%

Slightly heavier bar—lall singles for everyone.

Reset between each rep

Breathe once or twice at the top before setting up for the next lift

Focus on bar path efficiency and aggressive turnover.

Strategy (No Measure)

3 Power Snatch @ 80%

These should feel heavy but manageable. Keep Technique Sharp

Methodical singles with quick reset

Maintain bar close to the body through pull and catch

Expect these reps to be slower, but stay composed and aggressive through the lift.

Pacing & Recovery Tips

Control breathing from the last 5 burpees into your first power snatch setup.

Use the first 2-3 snatches at 70% to recover slightly and establish rhythm.

Focus on quick, efficient barbell cycling through singles as barbell load increases.

Maintain composure through the last 3 heavy reps—the last lift of each set is a mental push.

Each set is a sprint, but it’s also technical—don’t let poor mechanics cost you time in failed reps.

Power Snatch (This is here to find your percentages for the WOD.)

Travel/Hotel/Limited Equipment (No Measure)

Every 8:00 x 3 Sets

16 Lateral Burpees over Dumbbell

12 Dumbbell Snatch

8 Dumbbell Snatch

4 Dumbbell Snatch

Dumbbells: Increase loads on each set. Stay unbroken on each set

Accessory Work (No Measure)

3 Sets: For Quality

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (4-6 min)

2 Sets:

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups

10 Bootstrap Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

–

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups

10 Air Squats

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

Dune (AMRAP – Reps)

“Dune”

2 Sets:

3:00 Max Calorie Row

– Rest :30 –

3:00 AMRAP of “Cindy”

– Rest :30 –

3:00 Max Calorie Echo Bike

– Rest :30 –

3:00 AMRAP of “Cindy”

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

Goal: Maintain strong, sustainable efforts across both sets

Stimulus: Aerobic capacity, muscular endurance, and mental resilience

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on “Cindy”

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep “Cindy” rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements
Movement Breakdown & Strategy

3:00 Max Calorie Row

Pace should be around 80-85% effort. Focus on strong, efficient strokes with a controlled recovery. Keep the stroke rate in the 26-30 range and emphasize powerful leg drive rather than frantic pulling. Save a small sprint for the final 15-20 seconds of the interval.

3:00 AMRAP of “Cindy” (5 Pull-Ups + 10 Push-Ups + 15 Air Squats)

Move quickly through the rounds with minimal rest.

Pull-ups: Aim for unbroken sets or very quick breaks (no more than 2 sets).

Push-ups: Break early into 5-5 if needed to prevent muscular failure later.

Air squats: Stay smooth, upright, and consistent—this is your recovery within the cycle.

The goal is about 3-5+ rounds per 3:00 depending on ability.

Strategy (No Measure)

3:00 Max Calorie Echo Bike

Steady and strong effort. Hold a pace you can maintain without spiking heart rate too early (~80-85% effort).

Men: 55-65 RPM

Women: 48-58 RPM

Use full-body drive—push/pull with the arms and strong pedal strokes with the legs. Again, save a mild sprint for the final 20 seconds.

3:00 AMRAP of “Cindy”

Same strategy as the first AMRAP. Expect more fatigue in push-ups and pull-ups here, so adjust rep breaks slightly sooner if needed. Stay moving through the air squats to maintain round pace.

Pacing & Recovery Tips

Row and bike pacing should be sustainable—no full sprints until the final seconds.

In “Cindy,” manage push-up fatigue early—fast, consistent movement is better than crashing midway.

Shake out arms quickly between transitions but don’t waste time.

Use the :5-:10 breaks smartly—stand tall, slow breathing, prepare for the next station.

Aim to keep your second set close to your first set’s total reps.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Choose Any Machines as Sub for Machine Portions

Accessory Work (No Measure)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs

Recovery (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch