✈️ FLIGHT MODE
- 200m Jog
- 10 PVC Pass-Throughs
- 10 Air Squats
- 10 Ring Rows
- 20 Single-Unders
- 10 Jumping Pull-Ups or Low Ring Transitions
- 10 Arm Circles (each direction)
- 10 Leg Swings (forward/back & side-to-side)
- 20 sec/side: Samson Stretch
- 20 sec/side: Banded Lat Stretch or Wall Shoulder Opener
💪Rx
- 400-meter Run
- 4 Ring Muscle-Ups
- 40 Double-Unders
⚙️Intermediate
- 400-meter Run
- 4 Pull-Ups + 4 Ring Dips (or Bar Dips)
- 40 Double-Unders
🪂Beginner
- 300-meter Run
- 6 Ring Rows + 6 Box Dips (or Bench Dips)
- 40 Single Unders or 20 DU Attempts
- Sets: 3-3-1-1-1-1-1
- Goal: Build to a heavy single with excellent mechanics
200m Easy Walk or 2 Minutes on Bike – Flush the legs
→ Calves & Ankles
Banded Calf Stretch or Downward Dog – 30 sec/side
→ Shoulders & Lats
Child’s Pose with arms extended wide – 45 sec
Thread the Needle Stretch – 30 sec/side
→ Hip Flexors & Quads
Couch Stretch – 45 sec/side
Pigeon Pose – 30–45 sec/side
→ Core Release
Cat-Cow Flow – 5 slow reps
Supine Twist – 30 sec/side
Encourage deep breathing throughout to activate parasympathetic recovery.
On their own, each of these workouts is a carefully crafted trap. Together? They’re a symphony of systemic sabotage. You begin with Flight Mode — all rhythmic agony and shoulder endurance — and just when you think you’ve cleared the turbulence, you’re handed a barbell and told to go heavy. Not just heavy — thruster heavy. From the rack. With increasing load and diminishing hope.
Let’s unpack the muscular mischief.
✈️ Flight Mode:
4 Rounds for Time
- 400m Run
- 4 Muscle-Ups
- 40 Double-Unders
Designed to look “graceful” on the whiteboard. But halfway through round two, your calves are screaming, your lats have quit, and your jump rope is now a floor decoration.
🏋️♂️ Thruster Heavy Day:
From the Rack: 3-3-1-1-1-1-1
Barbell to front rack. Legs braced. Core tight. “It’s just one rep,” you say — and yet it feels like back squatting an elephant while trying to launch it overhead.
💥 DOMS Scoring Table – The Combo Attack
| Category | Score (1–10) | Dr. DOMS Commentary |
|---|---|---|
| Shoulder Destruction | 9.5 | Muscle-ups + double-unders + overhead thrusters = shoulder seppuku. |
| Leg Annihilation | 9.2 | Runs tire them out, thrusters finish the job. Hope your stairs have railings. |
| Core Trauma | 9.0 | Stabilizing heavy thrusters after 160 DU pulses? Spinal fireworks. |
| Cardio Cruelty | 8.2 | Flight Mode spikes the heart rate. Thrusters keep it pinned. RIP recovery. |
| Technical Breakdown | 8.0 | From rope rhythm to barbell mechanics… the only constant is your imminent collapse. |
| Mental Grit | 9.7 | Thrusters after Flight Mode? Bold. Unforgiving. Certified sadistic. |
A class plan that whispers, “You’ll be fine,” then ruins your weekend.
💬 Final Words from the Clinic
Together, Flight Mode and Thruster Heavy Day form a two-headed beast of intensity. One tests your skill, breath, and pacing. The other demands brute force, mental resolve, and the willingness to descend into the rack, again and again.
Verdict:
You’ll leave with noodle arms, trashed quads, and a new respect for stretching (which you still won’t do). This pairing is a masterclass in controlled torment — an elegant descent into sweaty despair.
And for me?
This…
this is art.
“Prescribing soreness since 2009. No co-pay necessary — just your soul.”