Q: Matt Hopkins (Brisket)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), W. Jason Griffith F3 Risky Business
FNGs: None
COUNT: 4
Warm-Up (5 min)
• Mosey around lot
• SSH x 20
• Windmills x 10
• High Knees x 20
• Merkins x 10
• DC Stretches
The 5×5 Escalator Routine (Ascending)
Each round, add the next exercise in the sequence. After completing the exercises, run a lap before moving to the next round.
Round 1:
• 10 Merkins
• Run a lap
Round 2:
• 10 Merkins
• 10 Squats
• Run a lap
Round 3:
• 10 Merkins
• 10 Squats
• 10 Burpees
• Run a lap
Round 4:
• 10 Merkins
• 10 Squats
• 10 Burpees
• 10 Lunges (5 each leg)
• Run a lap
Round 5 (Peak Round):
• 10 Merkins
• 10 Squats
• 10 Burpees
• 10 Lunges (5 each leg)
• 10 Big Boy Sit-ups
• Run a lap
Descending the Escalator (New Exercises + No Running!)
Now, replace each exercise with a new movement as you work back down. Instead of running, complete a different movement-based exercise between rounds.
Round 6:
• 10 Diamond Merkins (instead of regular Merkins)
• 10 Jump Squats (instead of regular Squats)
• 10 Bonnie Blairs (5 each leg) (instead of Burpees)
• 10 Bear Crawl Steps Forward + 10 Backward (instead of Lunges)
• 10 Big Boy Sit-ups
• Bear Crawl 20 yards (instead of running)
Round 7:
• 10 Diamond Merkins
• 10 Jump Squats
• 10 Bonnie Blairs (5 each leg)
• 10 Bear Crawl Steps Forward + 10 Backward
• Lunge Walk 20 yards
Round 8:
• 10 Diamond Merkins
• 10 Jump Squats
• 10 Bonnie Blairs (5 each leg)
• Broad Jump 10 yards, backpedal 10 yards
Round 9:
• 10 Diamond Merkins
• 10 Jump Squats
• Crawl Bear 10 yards, sprint back
Round 10:
• 10 Diamond Merkins
• Broad jump burpee 10 yards, sprint back
Finisher (if time allows):
• Plank for 1 minute
• Flutter Kicks (4-count) x 20
• Quads of steel: Hold a squat for 60 seconds
COT
