Saturday Community WOD
Saturday Community WOD Metcon (Time) For Time: 15-12-9 Devil’s Press @35/25 Wall Ball Shots @20/14 Cal Row Rest: 2:00 mins 9-12-15 Pull-ups DB Thrusters @35/25 Burpees Rx+(50/35)(Bar MU)
Saturday Community WOD Metcon (Time) For Time: 15-12-9 Devil’s Press @35/25 Wall Ball Shots @20/14 Cal Row Rest: 2:00 mins 9-12-15 Pull-ups DB Thrusters @35/25 Burpees Rx+(50/35)(Bar MU)
Hero WOD 9-11 Memorial WOD ! (Time) 2001m 1.25 Miles THEN: For each of the following 9 movements complete 11 reps: Box Jumps (36/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings (70/55) Toes to Bar Deadlifts (175/120) Push Jerk (125/85) THEN: 2001m Run 1.25 Miles Warm-up
Strength + MetCon Clean Complex: (5x 1+2+1 Every :90sec) Power Clean + Front Squat + Jerk Metcon (Time) For Time 18-12-6 Reps of: Clean and Jerks 95/65 Lateral Burpees Over Bar 400m Run RX+ 135/95 LvL 3: (75/55) LvL 2: (45/35) LvL 1: (25/15) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Warrior Women Wednesdays Barbara Ann (5 Rounds for reps) 5 Rounds, Each for Time: 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders Rest 3 minutes between Each Round. Intermediate 4 Rounds for Time 10 Handstand Push-Ups 20 Deadlifts (135/95 lb) 30 Sit-Ups 40 Double-Unders Beginner 3 Rounds for Time 20 Knee Push-Ups
Strength + MetCon Snatch Complex: (5 x 1+2 Every :90sec) Power Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10/8 Calorie Row 10 Kettlebell Walking Lunges 70/53 (Farmers Carry Hold) 25 Push Ups LvL 3: (53/36) LvL 2: (36/26) LvL 1: (26/18) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
