workouts

01

Pull + Biceps Week 1 · Mon

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

1 min jumping jacks
2 min scapular pulls (3×8) + dead hangs (3×20s)
2 min band pull-aparts (15 each direction)
2 min world's greatest stretch
1 min hollow hold practice

Strength

18 min

Straight sets · 60–75s rest

A) 6×3 strict pull-up (wide grip, fresh)
B) 3×6 chin-up (supinated, controlled)
C) 3×10 band curl (3s eccentric)

Main WOD

22 min

AMRAP 10

Score: pull-up working reps held unbroken + AMRAP rounds. Log for week-4 compare.

Cool-down

8 min

2 min dead hangs (3 × 40s)
2 min lat stretch each side
2 min thoracic opener
2 min nasal breathing

02

Lower Body Week 1 · Tue

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

2 min hip circles + leg swings
2 min glute bridges (10) + band good mornings (10)
2 min Cossack squats
2 min cat-cow + bird dog

Strength

18 min

Straight sets · 60s rest

A) 4×8/leg Bulgarian split squat (rear foot on pillar base, 3s down)
B) 4×10 band RDL (stand on band, heavy)
C) 3×12/leg single-leg glute bridge

Main WOD

22 min

AMRAP 16

10 jump squats
8 reverse lunges per leg
8 band good mornings
30s side plank (alternate sides)

Score: AMRAP rounds + reps.

Cool-down

8 min

2 min hamstring stretch
2 min couch stretch each side
2 min supine figure-4 each side
2 min box breathing

03

Push + Shoulders Week 1 · Wed

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

2 min arm circles + wall slides
2 min band pull-aparts (overhead, horizontal, behind back)
2 min pike push-up practice (3–5 reps)
2 min hollow rocks

Strength

18 min

Straight sets · 75s rest

A) 5×5 pike push-up (deficit on pillar base if able)
B) 4×8 band overhead press (anchor under foot, wide grip)
C) 3×20s wall handstand hold

Triceps cap: stay wide. No close-grip or diamond push-ups this cycle.

Main WOD

22 min

EMOM 15 (5 rounds × 3 movements)

Min 1 — 6 pike push-ups
Min 2 — 8 band overhead presses
Min 3 — 12 hollow rocks

Score: rounds held unbroken.

Cool-down

8 min

04

Conditioning · Aerobic Week 1 · Fri

10 + 38 + 8 = 56 min

Warm-up

10 min

3 min jog in place + leg swings
2 min inchworm to push-up (6 reps)
2 min air squats + hip circles
3 min progressive dynamic flow

Main WOD

38 min

Aerobic AMRAP 30 · conversational pace · nose-breathe only

If you can't nose-breathe, slow down. This is the aerobic base session.

Then easy 8-min walk

Score: total rounds. Track for week-4 compare.

Cool-down

8 min

2 min pigeon stretch each side
2 min seated forward fold
2 min supine twist each side
2 min belly breathing

05

Mixed · Handstand + Cindy Week 1 · Sat

8 + 10 + 20 + 8 + 10 = 56 min

Warm-up

8 min

2 min jumping jacks + high knees
2 min inchworms + scapular pulls
2 min wrist mobility for handstand
2 min down-dog flow

Skill

10 min

Handstand practice · no-fail intent

5 × 20–30s wall handstand hold
3 × wall walk-up attempts (60s between)

Main WOD

20 min

"Cindy" · AMRAP 20

Score: total rounds. Benchmark — repeat in Day 20 to measure the cycle.

Cool-down

8 min

2 min child's pose with side reach
2 min couch stretch each side
2 min supine figure-4 each side
2 min box breathing

06

Pull + Biceps Week 2 · Mon

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

1 min jumping jacks
2 min scapular pulls + dead hangs
2 min band pull-aparts (all angles)
2 min world's greatest stretch
1 min hollow hold practice

Strength

18 min

Straight sets · 60–75s rest · +1 rep vs Week 1

A) 6×4 strict pull-up (wide grip)
B) 3×7 chin-up
C) 3×10 band curl (3s eccentric + 1s pause at top)

Main WOD

22 min

AMRAP 12

Score: AMRAP rounds + reps. Expect more than Day 1.

Cool-down

8 min

2 min dead hangs (3 × 40s)
2 min lat stretch each side
2 min thoracic opener
2 min nasal breathing

07

Lower Body Week 2 · Tue

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

2 min hip circles + leg swings
2 min glute bridges + band good mornings
2 min Cossack squats
2 min bird dog + cat-cow

Strength

18 min

Straight sets · 60s rest · +reps vs Week 1

A) 4×10/leg Bulgarian split squat (3s down)
B) 4×12 band RDL
C) 3×14/leg single-leg glute bridge

Main WOD

22 min

AMRAP 18

12 jump squats
10 reverse lunges per leg
10 band good mornings
30s side plank (alternate)

Score: AMRAP rounds + reps.

Cool-down

8 min

2 min hamstring stretch
2 min couch stretch each side
2 min pigeon each side
2 min box breathing

08

Push + Shoulders Week 2 · Wed

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

Strength

18 min

Straight sets · 75s rest · +reps vs Week 1

A) 5×6 pike push-up (deficit if able)
B) 4×10 band overhead press
C) 3×25s wall handstand hold

Hands wide; no diamond push-ups this cycle.

Main WOD

22 min

EMOM 18 (6 rounds × 3 movements)

Min 1 — 6 pike push-ups
Min 2 — 10 band overhead presses
Min 3 — 15 hollow rocks

Score: rounds held unbroken.

Cool-down

8 min

09

Conditioning · Intervals Week 2 · Fri

10 + 38 + 8 = 56 min

Warm-up

10 min

2 min jumping jacks + high knees
2 min inchworm to push-up
2 min air squats + dead hangs
4 min progressive ramp (build to ~70% effort)

Main WOD

38 min

5 × 3 min hard / 3 min easy · 30 min

Round 1 — AMRAP burpees
Round 2 — AMRAP jump squats
Round 3 — AMRAP mountain climbers (total)
Round 4 — AMRAP push-ups
Round 5 — AMRAP strict pull-ups

Rest 3 min between rounds. Then 5 min easy walk + nasal breathing.

Score: total reps across the 5 hard rounds.

Cool-down

8 min

2 min pigeon each side
2 min seated forward fold
2 min supine twist
2 min box breathing

10

Mixed · Archer + Helen-lite Week 2 · Sat

8 + 12 + 18 + 8 + 10 = 56 min

Warm-up

8 min

2 min jumping jacks
2 min scap pulls + dead hangs
2 min band pull-aparts
2 min hip + ankle flow

Skill

12 min

Archer pull-up progression

4 × 4 archer pull-ups (2 each side, slow shift)
2 × 6 tempo pull-up (3s eccentric)

Main WOD

18 min

"Helen-lite" · 3 rounds For Time · 15 min cap

2 min high-knee run in place (sub for 400m)
12 band rows
10 push-ups

Score: total finish time.

Cool-down

8 min

11

Pull + Biceps Week 3 · Mon · Peak

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

Strength

18 min

Peak loads · 75s rest

A) 6×5 strict pull-up (wide; add a pause at the top if easy)
B) 3×8 chin-up
C) 3×12 band curl (slow eccentric, partial top)

Main WOD

22 min

AMRAP 14

Score: AMRAP rounds. Compare to Day 1, Day 6.

Cool-down

8 min

2 min dead hangs
2 min lat stretch each side
2 min thoracic opener
2 min nasal breathing

12

Lower Body Week 3 · Tue · Peak

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

2 min hip circles + leg swings
2 min glute bridges + band good mornings
2 min Cossack squats
2 min bird dog

Strength

18 min

Peak unilateral · 60–75s rest

A) 5×8/leg Bulgarian split squat (3s down, 1s pause)
B) 4×12 band RDL tempo (2s down, 2s up)
C) 3×15/leg single-leg glute bridge

Main WOD

22 min

AMRAP 20

14 jump squats
12 reverse lunges per leg
12 band good mornings
30s side plank (alternate)

Score: AMRAP rounds + reps.

Cool-down

8 min

13

Push + Shoulders Week 3 · Wed · Peak

8 + 18 + 22 + 8 = 56 min

Warm-up

8 min

Strength

18 min

Peak push · 75–90s rest

A) 5×5 deficit pike push-up (hands elevated or feet on pillar base)
B) 5×8 band overhead press
C) 3×30s wall handstand hold

Triceps cap holds: wide hands. Stop one rep short of grind on each set.

Main WOD

22 min

EMOM 21 (7 rounds × 3 movements)

Min 1 — 6 pike push-ups
Min 2 — 10 band overhead presses
Min 3 — 15 hollow rocks

Score: longest unbroken run.

Cool-down

8 min

2 min puppy pose
2 min thoracic opener
2 min wrist + forearm gentle stretch
2 min nasal breathing

14

Conditioning · Tabata + AMRAP Week 3 · Fri · Peak

8 + 40 + 8 = 56 min

Warm-up

8 min

2 min jumping jacks + high knees
2 min inchworm to push-up
2 min air squats + Cossack squats
2 min ramp to ~80% effort

Main WOD

40 min

Tabata × 4 movements · 16 min

20s/10s × 8 — jumping jacks
20s/10s × 8 — mountain climbers
20s/10s × 8 — jump squats
20s/10s × 8 — burpees

Then AMRAP 10 finisher

5 min cool walk + nasal breathing.

Score: lowest-rep Tabata round per movement + finisher rounds.

Cool-down

8 min

15

Mixed · L-sit + Density Week 3 · Sat · Peak

8 + 12 + 12 + 12 + 8 = 52 min

Warm-up

8 min

2 min jumping jacks
2 min scap pulls + dead hangs
2 min hollow hold + arch hold
2 min hip flow

Skill

12 min

L-sit progression on the bar

5 × 15s tuck-L hang (knees up)
3 × 10s one-leg L-sit hang each side

Main WOD

12 min

AMRAP 12 · Gymnastics density

Score: AMRAP rounds.

Biceps finisher

12 min

21s · 3 sets · 90s rest

7 band curl bottom half + 7 top half + 7 full ROM

Slow tempo. Optional cycle taper — skip if recovery is low this week.

Cool-down

8 min

2 min lat hangs
2 min pigeon each side
2 min thoracic opener
2 min belly breathing

16

Pull + Biceps Week 4 · Mon · Deload

8 + 16 + 18 + 8 = ~50 min

Warm-up

8 min

Strength

16 min

Deload · ~60% volume · stay crisp

A) 4×3 strict pull-up
B) 2×5 chin-up
C) 2×8 band curl

Stop with 2–3 reps in reserve on every set. Movement quality only.

Main WOD

18 min

AMRAP 10 · 70% effort

Score: note effort; this is not a test session.

Cool-down

8 min

17

Lower Body Week 4 · Tue · Deload

8 + 14 + 18 + 8 = ~48 min

Warm-up

8 min

Strength

14 min

Deload · ~60% volume

A) 3×6/leg Bulgarian split squat
B) 3×8 band RDL
C) 2×10/leg single-leg glute bridge

Main WOD

18 min

AMRAP 12 · 70% effort

Cool-down

8 min

18

Push + Shoulders Week 4 · Wed · Deload

8 + 14 + 18 + 8 = ~48 min

Warm-up

8 min

Strength

14 min

Deload · ~60% volume

Main WOD

18 min

EMOM 12 · 70% effort

Min 1 — 5 pike push-ups
Min 2 — 8 band overhead presses
Min 3 — 10 hollow rocks

Cool-down

8 min

19

Conditioning · Easy Aerobic Week 4 · Fri · Deload

10 + 35 + 8 = ~53 min

Warm-up

10 min

3 min jog in place
3 min inchworms + air squats
4 min progressive flow

Main WOD

35 min

15-min easy + 4 × 30s on / 90s off

15 min easy AMRAP — 10 squats / 10 push-ups / 10 jacks / 5 chin-ups (nose-breathe pace)
Then 4 rounds: 30s burpees / 90s walk recovery
Then 5 min easy walk

This is recovery cardio, not a test. Keep the easy block easy.

Cool-down

8 min

20

Test · Cindy Re-run Week 4 · Sat · Benchmark

10 + 20 + 15 + 8 = 53 min

Warm-up

10 min

2 min jumping jacks
3 min scap pulls + dead hangs
2 min pike push-up practice
3 min ramp: 3 pull-ups → 5 push-ups → 7 squats × 2

Main WOD

20 min

"Cindy" · AMRAP 20 · BENCHMARK RE-TEST

Score: total rounds. Compare to Day 5. Your delta is the cycle outcome.

Closer

15 min

For Time · 12 min cap

Score: total time. Then start the next cycle Monday at Week 1 loads + 5–10%.

Cool-down

8 min

4-Week WOD

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Main WOD

Cool-down

Warm-up

Skill

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Main WOD

Cool-down

Warm-up

Skill

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Main WOD

Cool-down

Warm-up

Skill

Main WOD

Biceps finisher

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Strength

Main WOD

Cool-down

Warm-up

Main WOD

Cool-down

Warm-up

Main WOD

Closer

Cool-down