22 Min Amrap:
1 Deadlift @135/95
1 Hang Power Clean
1 Shoulder 2 Overhead
1 Bar Facing Burpee
**Rest 1:00**
***add 1 Rep Per round***
RX+ 155/105, Rest :30 secs
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10 Cat-Cow
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
-
2 Sets:
10 Deep Lunge Mountain Climbers
5 Up-Downs
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)
5 Push Press (Finish the drive before the arms take over)
-
Then build in 2-3 sets of 3 reps to 65% before the clock starts.
Loading Notes: % of 1RM Push Press
- Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.
6 Rounds for time:
1 Bear Complex (115/75)
6 Pull-ups
8 Overhead Walking Lunges (45/25) Plate
9 Burpees
“Bear Complex”= 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (unbroken)
Goal 11-14 Mins
Time Cap: 20 mins
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Arm Swings
:20 Back Slaps
10 Behind the Neck Elbow Punch Throughs
10/10 Hand to Hand Wrist Circles
10 Bend and Bow
10/10 World's Greatest Stretch
10 Alternating Box Step-Ups
-
Specific Prep
1 Progressive Set:
:20 Dead Hang + :20 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
10 Russian Kettlebell Swings, Light
-
5 Barbell Good Mornings
3 Position Hang Power Clean (High Hang + Hang + Low Hang)
-
5 Bar Kip Swings (Push away at the top, lats stay on)
5 Knees to Elbows or 3 Toes-to-Bar (Open the hips fully before the next rep)
8 American Kettlebell Swings @ Workout Load (Hips drive, arms guide, bell finishes overhead)
4 Box Jump Overs @ Workout Box (Land tall, open the hips on the box or over it)
-
Then build the barbell to the workout load, taking 3 Power Cleans at each jump.
Partners rotate through these final sets so both confirm box height, kettlebell load and barbell load before the clock starts.
For Time, With a Partner
Round 1
12 Power Cleans
18 Toes-to-Bar
Round 2
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
Round 3
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
36 American Kettlebell Swings
Round 4
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
36 American Kettlebell Swings
1,000m Row
Round 5
12 Power Cleans
18 Toes-to-Bar
24 Box Jump Overs
36 American Kettlebell Swings
1,000m Row
400m Dual Kettlebell Farmers Carry
*Split all work between partners as desired. One athlete works at a time.
Time Cap: 35:00
Score = Time
Barbell: 155/105lb (70/48kg)
Kettlebells: 53/35lb (24/16kg)
Box Height: 24/20in
Goal: 25:00-30:00
Stimulus: Partner Conditioning 1:1 Work to Rest / Grip + Midline + Leg Stamina
RPE: 8/10
Primary Objective: Keep a steady partner swap rhythm so neither athlete ever hits failure on grip.
Secondary Objective: Arrive at round five with enough forearms left to carry the kettlebells without multiple drops.
Level 2:
10 Power Cleans + 15 Toes-to-Bar + 20 Box Jump Overs + 30 American Kettlebell Swings + 1,000m Row + 400m Dual Kettlebell Farmers Carry
Barbell: 115/80lb (52/36kg)
Kettlebells: 53/35lb, 24/16kg
Box Height: 24/20in
Level 1:
10 Hang Power Cleans + 15 Kipping Knee Raises + 20 Box Step-Ups + 30 Russian Kettlebell Swings + 800m Row + 300m Dual Kettlebell Farmers Carry
Barbell: 75/55lb (34/25kg)
Kettlebells: 35/18lb (16/8kg)
Box Height: 24/20in
Masters 55+:
10 Power Cleans + 15 Toes-to-Bar + 20 Box Jump Overs + 30 American Kettlebell Swings + 1,000m Row + 400m Dual Kettlebell Farmers Carry
Barbell: 95/65lb (43/30kg)
Kettlebells: 44/26lb, 20/12kg
Box Height: 24/20in
Competitor:
Movements as Prescribed
Barbell: 185/125lb (84/57kg)
Kettlebells: 70/53lb (32/24kg)
Box Height: 30/24in
Hotel Gym / Travel:
Perform Solo
8 Dual Dumbbell Power Cleans + 12 V-Ups + 16 Box Jump Overs or Bench Jump Overs + 20 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch + 500/450m Row or 400m Run + 200m Dual Kettlebell Farmers Carry or 1:00 Farmers Hold
*The workout still performed as prescribed in the order written.
Big Class Notes:
Stagger team starts by 4:00 if rowers or barbells are short, scoring on elapsed clock time per team. If rowers are fully maxed out, sub 4,500 BikeErg or 900m SkiErg for the 1,000m Row and keep the farmers carry in the same lane pattern so traffic stays clean.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
7/7 Landmine Rotational Press, Moderate
10/10 Single Leg Dumbbell Hip Thrust
15/15 Banded Terminal Knee Extensions
Choice on Load. Keep the press smooth and the hip thrust paused at the top for a full second.
General Warm-Up
2 Sets (Priming the Pull, Press, and Midline):
1:00 Cardio Choice
8 Push-Ups, 21x1 Tempo
25ft (7.5m) Spiderman Crawling Lunge
:20 Hollow Hold + :20 Arch Hold
-
Specific Prep
2 Sets:
3 Rope Hangs to a Standing J-Hook (Set the Feet Before You Stand Up)
5 Bench Press @ Empty Barbell (Shoulder Blades Pinned, Bar to the Mid Chest)
25/25ft (7.5/7.5m) Bear Crawl Plate Push + Pull @ Workout Plate (Eyes Just Ahead of the Hands)
:20 GHD Sorenson Hold (Flat Back, Squeeze the Glutes)
-
Build the bench to working load, then take 1 Rope Climb at workout height before the clock starts.
- Practice the Hang + J-Hook and Reach
- Hang + J-Hook and Reach then move feet and stand
- Full Rope Climb 15ft or Rope Climb to 12-14ft
- Practice Descents and Maneuvering Feet and Shin to Correct Positions
- Advanced Athletes practice Fire-Pole Descent
For Quality
Every 7:00 x 4 Sets
2 Rope Climbs
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Score = Average Time
Rope Climb: 15ft (4.5m)
Barbell: 135/95lb (61/43kg)
Plate Push: 45/25lb (20/12kg)
Goal: 5:00-6:00 on / 1:00-2:00 off
Stimulus: Muscular Endurance / Strength and Stability
RPE: 5/10
Primary Objective: Finish each working set in a controlled smooth fashion, without needing to push the intensity.
Secondary Objective: Complete the rope climbs and bench press inside a minute so more time is available for the plate push and pull.
Level 2:
Every 7:00 x 4 Sets
2 Rope Climbs
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 12-14ft (3.5-4.5m)
Barbell: 115/75lb (52/34kg)
Plate Push: 45/25lb (20/12kg)
Level 1:
Every 7:00 x 4 Sets
2 Rope Pull to Stands
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:20 Sorenson Hold or Superman Hold
Barbell: 75/55lb (34/25kg)
Plate Push: 25/15lb (12/7kg)
Masters 55+:
Every 7:00 x 4 Sets
2 Rope Climbs or 4 Rope Pull to Stands
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 12-14ft (3.5-4.5m)
Barbell: 95/65lb (43/30kg)
Plate Push: 25/15lb (12/7kg)
Competitor:
Every 7:00 x 4 Sets
1 Legless Rope Climb + 1 Rope Climb
10 Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Bear Crawl Plate Pull
:30 GHD Sorenson Hold
Rope Climb: 15ft (4.5m)
Barbell: 165/115lb (75/52kg)
Plate Push: 45/25lb (20/12kg)
Hotel Gym / Travel:
Every 7:00 x 4 Sets
8 Strict Pull-Ups
12 Dual Dumbbell Bench Press
25ft (7.5m) Bear Crawl Plate Push
25ft (7.5m) Backwards Bear Crawl Plate Pull
:30 Superman Hold
Dumbbells: 50/35lb (22.5/15kg)
Big Class Notes:
If ropes or benches are short, stagger athletes by 2:00 within each 7:00 window so groups start on different stations, and rotate waiting athletes through rope pull to stands or ring rows. One GHD per 4 athletes is workable since the hold is the last station and lands at different times. This was written in a way that allows for waterfall start, athletes on different stations and starting points, or necessary subs for movements
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
Intent: Restore Tissue Health and Mobility for the Shoulders after an Upper Body Specific Day
For Quality:
4 Sets:
:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
15 Barbell Hip Thrust, moderate
