Everything programmed today will be prescribed to be completed in a weighted vest. 20/14
4x800m Run AFAP; Rest 2:1
Timecap: 30 minutes
20 AMRAP:
5 Pull-ups (Banded Strict PU/Jumping PU/Barbell PU)
10 Push-ups (Abmat PUP/Box PUP/Knee PU)
15 Air Squats
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in
Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in
Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in
Competitor:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
35/26 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Box: 30/24in
Hotel Gym / Travel:
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
2:00 Stationary Bike
200m Run
10 Burpee Box Jump Overs
Box: 24/20in
*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.
For Quality:
4 Sets
:30/:30 Couch Stretch
:30/:30 Hurdler Stretch w/reach
:30/:30 Pigeon Pose
:30 Elevated Prayer Stretch
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
