Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- Move through this warm-up with an empty barbell. Focus on movement patterns and moving smoothly with good technique.
- Use an empty barbell for sets 2 and 3 and then move right to the loading you are using for the workout for the final set.

Stimulus & Goals
- 20:00-25:00.
- Lightweight, high-rep, and fast-paced sets.
- Fatigue from the overall volume, not loading.
- Retest from 241007. April CAP benchmark.

Strategy
- Avoid pushing to failure or excessive rest on any of the movements. Pick a rep number that you feel comfortable repeating for multiple sets (10-20).

Modifications
Hang power snatch | Load, reps
Push press | Load, reps
Sumo deadlift high pull | Load, reps
Front squat | Load, reps

Stimulus & Goals
- 8-10+ calories per round.
- Built-in rest allows you to hit the :30 of work hard every round.
- Test redline.

Strategy
- Expect some falloff in the final rounds, but try to keep pushing all the way through.
- Test your capacity and push that redline.
- Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.

Modifications
Bike | Row or ski for calories

Stimulus & Goals
- 6:00-10:00.
- Toes-to-bars in :20-1:00.
- Complete each set of box jumps in 1:00 or less.

Strategy
- Try to hang on to the large sets on the toes-to-bar. Go unbroken for as many rounds as possible.
- Breathe on the box jumps and focus on recovery.

Modifications
Toes-to-bars | Reps, range of motion
Box jumps | Reps, box height, step-ups