FLOOD THE FLOOR with the volume backed off and the floor off-limits. 16kg carries the complex. 24kg shows up once in a 1:1 couplet with the bike. Torpedo handles squats and presses. Echo bike is the engine and the closer. Three reps per movement in the complex instead of five.
Nothing on the floor. No planks, get-ups, couch stretch, 90/90. Everything happens standing, on the bike, or against a wall.
Progressive bike ramp, then standing prep. No floor reach.
Min 1 easy. Min 2-3 moderate. Min 4 "can talk but don't want to." Min 5: 15 sec hard, 45 sec easy.
Face the wall side-on. Reach the top arm across your body, rotate, follow with your eyes. Replaces World's Greatest Stretch.
5 halos slow, then 5 goblet squats with a 2-sec pause at the bottom. Continuous, no rest. 2 rounds.
Two hands on torpedo, locked out overhead. March in place, knees high. Ribs down, brace hard.
5 BW lateral lunges per side, then 5 single-bell deadlifts. One round, no pause.
No setting the bell on the floor between sides. Hold it in the rack or pass it across.
Torpedo in goblet position. Full depth, 1-sec pause at the bottom. Offset load taxes the core.
Hinge, free hand on knee. Pull to hip. Pass the bell at the top — no floor touch.
Dip and drive. Lock out hard. Switch hands at the rack without setting it down.
Bear-hug the torpedo. Step back, knee hovers an inch off the floor. Drive through the front heel.
Same shape as the Death Spiral. Lighter bell. Three reps per movement. The flow stays. The puddle doesn't.
Grip fails mid-side, park the bell on a bench or torpedo (not the floor). Shake out 10 sec. Finish the remaining reps. Don't restart the side.
The 24kg shows up here. 1:1 work to rest. Movements alternate on the minute. Real recovery between sets.
Two-hand. Snap the hips. Lands near :30. Rest until the next minute.
Arms and legs. Lands near :30. Rest until the next minute. Then back to swings.
If round 3 grip is fried, drop swings to 10. Quality wins.
Last round is all-out. Then easy spin until you can breathe.
RPE 8. Find the rhythm.
RPE 8. Same as round 1.
RPE 9. Shorter rest, same effort.
RPE 9. Last short interval before the closer.
Empty it. Last 10 sec everything. Then easy spin. Stay upright.
Standing only. Use the wall, the bike, a doorframe, or a bumper plate.
Barely turning the pedals. HR drops, lungs settle.
Hold a wall or the bike. Heel to glute, hips tucked. Replaces the couch stretch.
Forearm on the doorframe, step through. Opens the pec and front delt.
Toes on a bumper or step, heel drops. Achilles and calves.
Feet hip-width, hinge forward, bend knees as needed. Head hangs. Skip if it counts as floor to you.
The floor stays clean.
The 16kg carries the flow.
The 24kg shows up once and means it.
STANDING ORDER.