CrossFit – Wed, May 6 Warm-Up General Warm-Up 2 Sets 1:00 Row (or other cardio as choice) 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps 10 Deep Lunge Mountain Climbers 10 Crossover Box Step-Overs 5 Box Jumps Specific Warm-Up 2 Sets 9/7 Calorie Row 6 Hang Muscle Snatch 6 Snatch Grip Push Press 4 No
CrossFit – Fri, May 22 Warm-Up (Checkmark) 2:00 Cardio Choice – 2 Rounds 15 Banded Good Mornings 8/8 Single Leg Romanian Deadlift :30 Glute Bridge Hold :30 Alternating Bird-Dogs :30 Alternating Dead-Bugs Specific Prep 5 Deadlifts from Hip to Mid-Shin with Empty Barbell Add Loads 5 Dead-Stop Deadlifts with focus on breaking the bar off
CrossFit – Sun, Jun 7 Warm-Up Flow (Checkmark) General Warm-Up 2-3 Rounds 1:00 Cardio Choice 6 Walking Inchworm Push-Ups 8/8 Single Arm Dumbbell Upright Row 8/8 Single Arm Dumbbell Strict Press :15/:15 Single Arm Dumbbell Overhead Hold :10 Ring Support Hold :10 Bottom of Ring Dip Hold Primer (Checkmark) Perform 1 Round at Warm-Up Loads:
CrossFit – Tue, Jun 23 Warm-Up Flow 10 Alternating Box Step-Ups 8/8 Single Dumbbell Staggered Stance Deadlift 6/6 Single Arm Upright Row 6/6 Single Arm Strict Press 8 Down Dog to Up Dog 10 Down Dog Toe Touches – 8/8 Single Arm Dumbbell Deadlift 10 Alt Dumbbell Hang Snatch 8 Box Jumps (Step-Down) 4-6 Box
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
General Warm-Up
2:00 Cardio Choice (Bike preferred)
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
:15 Behind the Neck Elbow Punch Throughs
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
