Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Score = Average Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 2:00-2:30 on / 1:30-2:00 off
Stimulus: Dumbbell Conditioning / Grip and Midline
RPE: 8/10
Primary Objective: Complete each set within +/- 10 seconds of each other.
Secondary Objective: Keep every movement unbroken across all five sets.
Level 2:
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Every 4:00 x 5 Sets
12 AbMat Sit-Ups
8 Renegade Rows from the Knees
4 Dumbbell Burpee Deadlifts
60 Single Unders
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 4:00 x 5 Sets
12 GHD Sit-Ups @ Reduced Range or 12 V-Ups
4 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 4:00 x 5 Sets
12 V-Ups
4 Devils Press
48 Double Unders or 60 Single Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across five sets.
For Quality:
3 Sets:
10-12 Feet Elevated Ring Rows
8/8 Bulgarian Split Squats 2121 Tempo
:30/:30 Tall Kneeling Paloff Press Hold
General Warm-Up
1:30 Cardio Choice
–
2 Sets:
10 Glute Bridges w/1 sec pause at the top of each
10 Hollow Rocks + :10 Hollow Hold
16 Bear Plank Shoulder Taps
16 Banded Good Mornings (Priming the Midline and Hinge for GHD and Devils Press)
–
Specific Dumbbell and Midline Prep
10 V-Ups
:15/:15 Single Arm Plank + DB Row to Chest Hold (light load)
8 Smooth GHD Sit-Ups @ Reduced Range (Shortened pad setting, hips stay down, no slamming into the back extension)
6 GHD Sit-Ups @ Working Range and pace (Confirming the pad depth you will use for all 5 sets)
–
2 Sets: Light Loads, Then Working Loads
6 Dual Dumbbell Deadlifts
6 Renegade Rows (3/3) (Feet wide, hips square, row without rotating)
3 Dumbbell Burpees
3 Dual Dumbbell Hang Power Snatch (Hips drive, punch to lockout with biceps by the ears)