1:00 Walk
1:00 Jog
1:00 Moderate
1:00 Jog
1:00 Walk
*5:00 total warmup time
Run – “Aerobic Capacity”
Complete 2 sets of:
500m easy recovery run,
400m at fast run pace,
400m easy recovery run,
300m at fast run pace,
300m easy recovery run,
200m at fast run pace,
200m easy recovery run,
100m at fast run pace
100m easy recovery run
-no rest b/t reps-
-4min rest b/t set-
2 Rounds:
15/12 Calorie Ski
30 Single or Double Unders
10 Reverse Lunges (each side)
10 American KB Swings
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
*This is not a 1-RM test day.
**No mixed/switch grip on these!
How to approach the lifts
Start at 80% and work up to 90% if it feels good and looks good.
Record each set as 1 of your scores for load
Complete each set unbroken
Example Sets
Set 1:
1 reps @ 320#
-Rest 60-90 secs-
Set 2:
1 reps @ 330#
-Rest 60-90 secs-
Set 3:
1 reps @ 340#
-Rest 60-90 secs-
Set 4:
1 reps @ 350#
-Rest 60-90 secs-
Set 5:
1 reps @ 360#
Based off of a 400# Deadlift
Complete AMRAP 12:
2 Rounds of:
32 Double-Unders
16 Toes-to-Bar
8 Bar Facing Burpees Over the Bar
Then, 2 Rounds of:
32 Double- Unders
16 Power Snatch (75/55)
8 Bar Facing Burpees Over the Bar
2 Rounds:
15/12 calorie bike
10 tempo air squats (3 sec down – 2 sec hold – fast up)
5 Worlds greatest stretch (each side)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Power Snatch:
– 4×2 @Light/moderate weight
* rest 60 seconds between sets *
How to approach the lifts:
Keep these lighter and stay consistent with your movement.
Focus on being snappy rather than prioritizing load!
Example Sets
Set 1:
2 Power Snatch @115#
-rest 60 seconds –
Set 2:
2 Power Snatch @115#
-rest 60 seconds –
Set 3:
2 Power Snatch @135#
-rest 60 seconds –
Set 4:
2 Power Snatch @135#
Based off of a 200# Snatch 1RM
Teams of 2:
For time:
200/160 Calorie Assault Bike
125 Synchro Air Squats
* Split Bike calories as needed *
TARGET SCORE
Target Time each set: sub 15 minutes
Time Cap each set: 18 minutes (Team)
STIMULUS and GOALS
The Stimulus today is moderate to high intensity. You should look at completing the bike in sets that will allow for intensity to be kept up and completing squats in either quick, fast sets or moderately-paced, larger sets.
*Communicate with each other and try not to bury your partner. 🙂
WORKOUT STRATEGY & FLOW
Bike: It is suggested to keep bike effort close to 80-85% effort and only stay on the bike for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest. Suggested sets of 10 calories for males and 8 calories for females. Switching off more often may result in loss of time due to too many transitions. The strategy of ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remainder of calories will keep teams moving efficiently. Another way to help maintain good intensity is 30 seconds back and forth which will allow for both athletes to give consistent efforts within their limitations while keeping rest equal.
Synchro Air Squats: Legs will obviously be fatigued from the bike when moving to squats, so you should move/pump their legs when not working to prevent cramping/help clear fatigue.
*Similar to individual air squats, common faults will be not hitting full extension or below parallel due to trying to keep up with a partner that is moving slower or faster than their chosen pace. Having one of you in the pair count reps out loud at some interval (i.ie every 10 reps) will sometimes help in getting synchronicity timed correctly.
Ski & Run:
4 sets:
2 Min 30 Sec Run at Fast Pace
-:15 Transition-
45 Sec Skiat Sprint Pace
– Rest 5min b/t sets –
*Total Workout Time: 29 Minutes
4x :30/:30 AirRunner
then…
3 Rounds:
5 inchworms
5 Lunge Elbow to Floor Stretch (each side)
5 Hang Cleans (empty bar – build across sets)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (95/65)
-Partner 1 does a round, then partner 2 does a round-
*Individual Option
-Rest 1:1 between rounds-
Rx+:
Teams of 2 (1:1)
30 Minute Amrap
20/16 Calorie Row
20 Push Ups
20 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
TARGET SCORE
Target Rounds: 15+ (for teams)
Minimum Rounds before scaling: 12
STIMULUS and GOALS
Stimulus today is moderate to moderate high intensity with steady pacing. You will partner up and complete a round while your partner rests and then switch. Due to the fact that you have a 1:1 rest in this workout, you can push the pace a bit more during your partner’s work period than if there was a set rest time (Ex. 2 min rest after each round) or if there was no rest at all.
Athletes need to attack each movement with a goal of non-stop movement.
WORKOUT STRATEGY & FLOW
Row: Pacing here should be around 75-80% effort. Consciously breathing with each pull will keep you from redlining. Each pull should be a strong drive through the legs and finishing with arms. Rower must be reset between each row.
Push-ups: This movement is the only one in the workout for real risk of burnout. You should focus on fast, quick sets and get off of your hands while not working. You should avoid resting in the plank position if cycle time of reps has slowed down. Less time under tension on the arms and chest will allow for you to get through this movement efficiently each round.
Hang Cleans: Weight used for this movement should allow athletes to complete 20 reps unbroken when fresh but it may be smart for you to break up into two sets (12 reps and 8 reps) if grip begins to fatigue (especially in later rounds). Two common strategies for hang cleans are 1.) the slower version of lowering the bar down to the top of the knee and utilizing leg drive as is typically seen when performing hang cleans in a weightlifting complex or for strength 2.) the faster version of popping the bar up as soon as it comes down into the initial dip (normally the high hang position). The faster version will allow for a faster time but places more
3:00 Cardio (Accumulate)
Then…
2 Rounds:
10 Air Squats
8 Empty Bar Strict Press
6 Ring Rows/Strict Pullups
*Weight is across
*Record your 3×2 weight as your working sets
**Warmup sets:
1-5@60%
2-5@70%
3-4@75%
4-3@80%
5-2@85%
6-2@85%+
21-15-9
Thrusters, 95# / 65#
Pull-ups
Row:
250 Easy
250 Moderate
250 Easy
250 Moderate/Fast
250 Easy
250 Fast
Row “VO2 Max”
5 Sets:
90 Seconds Fast
90 Seconds Active Recovery Pace
*No rest between reps or sets.
*Total workout time: 15 minutes
400 M Run
Then…
2 Rounds:
10 PVC Passthroughs
10 Push-ups
10 Empty Bar OHS
10 Ring Rows
With a partner, complete 30 Minute AMRAP of:
100 Calorie Run
75 Overhead Squats (95/65)
50 Bench Press (135/95)
25 Sandbag Cleans (150/100)
Max Calorie Assault Bike in remaining time
*partner must perform 25 Double Unders to switch in.
3:00 Easy/Moderate Row
then…
2 Sets:
9 single arm dumbbell RDL (each side) (light/moderate)
6 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
3 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
3 Inchworms
3 Burpees
3 Box Jump w/step down
– (3 + 10) x 3 sets
– rest 60-90 seconds between sets –
Approach:
*Build up in weight in each set
Example Sets
Set 1:
3 Strict Press + 10 Push Press @ 95#
-rest 60-90 seconds-
Set 2:
3 Strict Press + 10 Push Press @ 115#
-rest 60-90 seconds-
Set 3:
3 Strict Press + 10 Push Press @ 135#
Based off of a 225# Push Press 1RM
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
4x :30/:30 Skierg
then…
2 Rounds:
10 push ups
10 kettlebell goblet squats (light/moderate)
5 single arm kettlebell press (each side) (light/moderate)
Complete two Rounds of the Complex:
Clean-Grip Romanian Deadlift x 5
Clean High-Pull x 5
Front Squat x 5
Hang Clean + Strict Press x 5
Power Clean + Push Press x 5
Squat Clean + Push or Split Jerk x 5
Round 1: Empty Bar
Round 2: Very Light Weight
Power Clean + Jerk + Power Clean + Jerk:
– 3x (3+1+3+1)
* rest 60-90 seconds between sets
How to approach the lifts
Record each set as 1 of your scores for load
This will be unbroken. Each set, you’ll perform 3 power cleans, 1 push jerk, 3 power cleans, 1 push jerk.
Move up in weight each set.
Example Sets
Set 1:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 155# (all touch’n go)
-rest 60-90 seconds-
Set 2:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 185# (all touch’n go)
-rest 60-90 seconds-
Set 3:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 205# (all touch’n go)
-rest 60-90 seconds-
Based off of a 300# Clean and Jerk 1RM
2 Sets: (1 Set every 7:00)
21-15-9
Wall Balls (20/14)
Calorie Ski
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6:30 minutes
STIMULUS and GOALS
Stimulus for today’s workout is high intensity while maintaining consistent times for both sets. Set the tone early on workout 1 and try to push the pace for workout 2.
WORKOUT STRATEGY & FLOW
Row: Get the wheels turning quickly off the start. Pace should be 75-80%+ and fighting to hold on. Make sure to finish your pull and breathe through every stroke. Look to wind the skierg down and on the last 3-5 calories to get breathing under control and prepare for the wall balls.
Wall Balls: Our goal is unbroken or a maximum of 2 sets so be ready to fight through the pain and keep moving. Remember to roll the shoulders out with every throw pop out of the squat with explosive hips to launch the ball up.
Go harder than you normally would on the movements and use the transition from station to station as the rest.
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