SP.23 · Rest-Pause + AMRAP Cap

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• Day 1 — Acceleration — 6 exercises (Pair A · Antagonistic Superset — AMRAP Cap · Pair B · Antagonistic Superset — AMRAP Cap · Pair C · Antagonistic Superset — AMRAP Cap)
• Day 2 — Jump + Throw — 6 exercises (Pair A · Antagonistic Superset — AMRAP Cap · Pair B · Antagonistic Superset — AMRAP Cap · Pair C · Antagonistic Superset — AMRAP Cap)
• Day 3 — Change of Direction — 6 exercises (Pair A · Antagonistic Superset — AMRAP Cap · Pair B · Antagonistic Superset — AMRAP Cap · Pair C · Antagonistic Superset — AMRAP Cap)
• Day 4 — Sprint + Plyo — 6 exercises (Pair A · Antagonistic Superset — AMRAP Cap · Pair B · Antagonistic Superset — AMRAP Cap · Pair C · Antagonistic Superset — AMRAP Cap)

2.Sample training day

Exercise	Sets	Reps	Rest
Pair A · Antagonistic Superset — AMRAP Cap
Single-Leg Bound	1 + 3	8 + 3 minis	as needed
Lateral Skater Jump	1 + 3	5 + 3 minis	as needed
Pair B · Antagonistic Superset — AMRAP Cap
Loaded Jump Squat	1 + 3	5 + 3 minis	as needed
Single-Leg Bound	1 + 3	8 + 3 minis	as needed
Pair C · Antagonistic Superset — AMRAP Cap
Single-Leg Bound	1 + 3	5 + 3 minis	as needed
Lateral Skater Jump	1 + 3	8 + 3 minis	as needed

Sample: Day 1 — Acceleration — one of 4 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

Day 2 — Jump + Throw

• Loaded Jump Squat
• Single-Leg Bound
• Tuck Jump
• Single-Leg Box Hop
• Plyo Push-Up
• Heavy Kettlebell Swing

Day 3 — Change of Direction

• Lateral Skater Jump
• Clap Push-Up
• Single-Leg Bound
• Plyo Push-Up
• Heavy Kettlebell Swing

Day 4 — Sprint + Plyo

• Tuck Jump
• Single-Leg Box Hop
• Clap Push-Up
• Overhead Med-Ball Throw
• Plyo Push-Up
• Heavy Kettlebell Swing