July 28, 2025
Cycle V
Week 7
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Skills Warmup
3 Rounds for Quality:
1 Handstand O-Course Practice
30 Second Freestand Handstand Hold Practice
500m Easy Bike Erg
If you don't have access to, or the ability to, complete a standard O-Course, have some fun and create some obstacles.
Stamina Builder
3 Rounds for Time:
21 Dumbbell Thrusters (50's/35's)
21 Kipping HSPU
1 Minute Rest
Strength
Overhead Squat
1 x 5 at 75%
1 x 3 at 80%
2 x 2 at 85%
2 x 1 at 87%
2 x 1 at 90%
Percentages based on 1 Rep Max Overhead Squat
Conditioning
"Minor Inconvenience"
5 Rounds for Time:
10 Thrusters
15 Toes to Bar
10/8 Calorie Echo Bike
Time Cap: 12 MInutes
Score: Time
BARBELL
Elite: 115/85 lbs (52/38 kg)
Rx: 95/65 lbs (43/29 kg)
Intermediate: 75/55 lbs (34/25 kg)
Carries
5 Rounds, Not For Time:
500 Meter Ski Erg
15 Double Russian Kettlebell Swings
200m Kettlebell Farmers Carry
Rest 1 Minute Between Rounds