THE BLUEPRINT
FOLLOW THE PLAN. BUILD THE MAN.
5 rounds for time (cap 15 minutes)
Warm-up
2 rounds:
10 band pull-aparts
6 push-ups
2:00 easy bike or row
Barbell flow x2: 5 deadlifts, 5 hang cleans, 5 front squats, 5 push presses (empty bar)
FORGE
15 MINUTES · 5 ROUNDS FOR TIME
6 SETS x 2 REPS
2 Split Jerks (from the rack)
Footwork first. Moderate load, punch the ceiling.
5 rounds for time (cap 15 minutes)
15 Kettlebell Swings
12 cal Cal Row or Bike
12 Push-Ups
Rest only as needed
As written. Loads are guidance — form first.
BUILD
15 MINUTES · 4 ROUNDS FOR TIME
6 SETS x 2 REPS
2 Split Jerks (from the rack)
Footwork first. Moderate load, punch the ceiling.
BUILD: about 70% of the FORGE load; dumbbells if no barbell.
4 rounds for time (cap 15 minutes)
12 Kettlebell Swings
10 cal Cal Row or Bike
10 Elevated Push-Ups
Rest only as needed
Scale: elevate the push-ups, lighten the load, keep moving.
RETURN
15 MINUTES · 3 ROUNDS FOR TIME
6 SETS x 2 REPS
2 Split Jerks (from the rack)
Footwork first. Moderate load, punch the ceiling.
RETURN: light load or empty bar, half the sets, perfect reps.
3 rounds for time (cap 15 minutes)
9 Dumbbell Deadlifts
7 cal Cal Row or Bike
7 Elevated Push-Ups
Rest a full minute whenever you need it
Foundations version: low-skill movements, easy effort, nasal breathing. Today is a deposit, not a withdrawal.
Auxiliary
40-Second Farmer Carry
10 Dead Bugs per side
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