Alternating EMOM for 10:00:
Odd: 5 Pull-ups + 3 C2B Pull-ups + 1 Bar Muscle-up
Even: 3 Snatches(power or squat) – Increase the load every set
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
25min EMOM
1: 12 Cal Bike/Row
2: 10 Burpee to plate
3: 12 Dumbbell thrusters@35/25
4: 10 Pull-ups
5: Rest
