🔥 BROTHERHOOD WOD — ENGINE INTERVALS Free Drop · EMOM Conditioning · 20 min WARM-UP: Easy bike/row/jog x 5 min Inchworm to Push-up x 5 Air Squats x 10 Arm Circles x 10/direction Jumping Jacks x 20 THE WORKOUT — 20 MIN EMOM (4 ROUNDS): Minute 1: 15 KB Swings Minute 2: 12 Goblet Squats Minute 3: 10 Push-ups Minute 4: 8 Burpees Minute 5: Rest Repeat for 4 total rounds = 20 minutes. Work should take 30–40s. The remaining 20–30s is your rest. If you can't finish the reps in the minute, drop reps next round. LEVELS: 🟢 Foundation — Cut all reps by 30–40% (10/8/7/5), do 3 rounds = 15 min total 🔵 Operator — As written 🔴 Elite — Heavier KB, weighted push-ups, add 2 reps to each movement, skip the rest minute (20 min straight) COOLDOWN: Easy walk Couch stretch 30s/side Pigeon 30s/side Child's pose 30s Coach Note: EMOM teaches pacing. The clock is the coach. If you blow up at minute 7 because you went too hard at minute 1, that's the lesson. Match your output to the time you have. Same skill on the fireground — manage your air, manage your tank, finish strong. Post your level and how many rounds you held pace in #brotherhood-wod. Show up. Do the work. Own Your Shift.

🦵 BROTHERHOOD WOD — SINGLE LEG STRENGTH Free Drop · Unilateral Lower + Upper Pull/Push · 35–45 min WARM-UP: Easy row/bike x 5 min Glute Bridges x 10 Lateral Lunges x 10/side World's Greatest Stretch x 5/side Single-Leg Glute Bridge x 10/side THE WORKOUT: A1) Reverse Lunge x 4 x 8/side A2) Single-Arm DB Row x 4 x 8/side B1) Bulgarian Split Squat x 3 x 10/side B2) Push-up x 3 x 10–15 C) Side Plank x 3 x 30s/side Pair A1/A2 — A1, rest 60–90s, A2, rest 60–90s, repeat 4 rounds. Same with B1/B2 for 3 rounds. C straight through. LEVELS: 🟢 Foundation — Bodyweight reverse lunge, drop split squat depth, band row sub, elbow plank instead of side plank 🔵 Operator — As written 🔴 Elite — Add DBs to reverse lunge, elevate rear foot on split squat with heavier load, weighted push-ups, 45s side plank FINISHER — 6 MIN AMRAP: 10 Walking Lunges (5/side) 10 Mountain Climbers (5/side) 5 Push-ups COOLDOWN: Easy walk Couch stretch 45s/side Pigeon 30s/side Child's pose 30s Coach Note: Single-leg work fixes the asymmetries bilateral work hides. You don't climb a stairwell with two legs at once. You don't step over debris with both feet planted. Train one leg at a time and the bilateral lifts get stronger too. Log your loads in #brotherhood-wod. Show up. Do the work. Own Your Shift.

🚒 BROTHERHOOD WOD — FIREGROUND CONDITIONING Free Drop · Full Body Work Capacity · 25–35 min WARM-UP: Easy bike/row/jog x 5 min World's Greatest Stretch x 5/side Air Squats x 10 Push-ups x 10 Bear Crawl x 20m THE WORKOUT — 5 ROUNDS FOR TIME: 10 Sandbag (or DB) Front-Loaded Squats 10 Burpees 20m Sandbag Bear Hug Carry (or DB Front Rack Carry) 5 Pull-ups (or 10 ring/band rows) 30s rest between rounds. Cap at 25 min. LEVELS: 🟢 Foundation — 4 rounds, lighter load, goblet squat sub, 10m carry, knee push-ups in burpees 🔵 Operator — As written 🔴 Elite — 6 rounds, heavier sandbag, weighted vest optional, no rest between rounds COOLDOWN: Easy walk Couch stretch 30s/side Pigeon 30s/side Child's pose 30s Coach Note: Squat under load. Pick up. Carry. Pull yourself up. Five rounds of the work that shows up on every working fire. The 30-second rest is part of the program — it's the controlled recovery that lets you go again. That's the skill. Post your time and level in #brotherhood-wod. Show up. Do the work. Own Your Shift.

⚡ C SHIFT — WORK CAPACITY 🔥 Free Workout · Friday Drop WARM-UP: Jump rope — x2 min Inch Worms — x10 KB Deadlift — x10 Walking Lunges — x10/leg THE WORKOUT — EVERY 5 MIN, 3 ROUNDS: 21 Dumbbell Deadlifts 15 Hang Power Cleans 9 Push Press 🟢 Foundation — M up to 35lb / F up to 20lb 🔵 Operator — M 35-50lb / F 20-35lb 🔴 Elite — Barbell Cleans 115/85 CORE (after workout): Plank Shoulder Tap — 3x20 / 3x24 / 3x30 Russian Twist — 3x20 / 3x24 / 3x30 Rest 30-45s GRIP — DEAD HANG 🟢 3x max — 🔵 3x max — 🔴 3x max + load Coach Note: Start moderate, finish hard. Sprint round 1 = die in round 3. Pace it. Drop your finish time + level 👇 Show up. Do the work. Own Your Shift. 🔥

💪 B SHIFT — UPPER BODY 🔥 Free Workout · Wednesday Drop WARM-UP: Band Pull-Aparts — x20 Shoulder CARs — x5/side Push-ups — x10 Light DB Press — x10 STRENGTH — OVERHEAD PRESS 🟢 4x5 @ 65% 🔵 4x5 @ 70-72.5% 🔴 1x5 @ 80% + 3x5 @ 70% Rest 90s-3min PHYSIQUE: Pull-ups / Assisted — 🟢 3x6 / 🔵 4x8 / 🔴 5x8 DB Row — 3x10 (4x10-12 @ Elite) Face Pull — 3x15 (4x15 @ Elite) Triceps Extension — 3x12 (4x12 @ Elite) Rest 60-90s CORE — HANGING KNEE RAISE 🟢 3x10 — 🔵 3x12 — 🔴 3x15 FINISHER — AMRAP 10 MIN: 10 Devils Press 250m Row 15 Wall Balls 200m Run 🟢 Foundation — M up to 35lb / F up to 20lb 🔵 Operator — M 35-50lb / F 20-35lb 🔴 Elite — DB 50+/35+lb, WB 20-30/20 Coach Note: Set your shoulders before pressing. Clean reps over heavy reps. Always. Drop your AMRAP score 👇 Show up. Do the work. Own Your Shift. 🔥