12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)

-8 Kipping Pull Up
-12 Barbell Push Jerk
-30 Double Unders / 60 Singles

Suggestions Men: 95-115# Women: 65-75#

Goal: 7-10 Rounds

Coaches Notes

A pull, a push, and a jump… great way to strengthen your upper body while keeping your heart rate elevated!

We’re looking for each round to take 1:10 to 1:40. Not sure if that’s in your wheelhouse? Do a practice round in your warm up! See how it feels and how long it takes you. Decide then if you need to customize one or more movements to fall within that target range.

For pull ups, it’s probably wise to BE ABLE to do 8 reps unbroken when you’re fresh – even if you choose to break them up into 5-3 or 4-4 from the start. You should NOT be dropping to singles at any point, so be willing to customize. Go with a weight on the push jerks that allows for unbroken sets of 12 for at least the first 6 minutes. If you choose double unders, limit yourself to 40 seconds on those. If you’re tripping up a lot, do what you can in that time then move on -OR- go with single unders.

5-29-2024
Warm Up:
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks

Spider Man Lunge Stretch (look up on you tube) Push Ups
Arm Haulers (look up on You tube)
Flutter Kicks

Air Squats
Up Downs (not the same as a burpee, look up on you tube)

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up. If you feel you need to do more, then do more.

Broken Up However You Choose:

-1600 Meter Run
-96 Alternating Dumbbell Farmer Step Up

*If you choose to break it up, make a note of how you did it!
**Every step up counts toward your total! 96 alternating = 48 on each leg!

Suggestions
Men: 40# DBs | 20-24″ Box  Women: 25# DBs | 16-20″ Box

Goal: 12-18 Minutes

Coaches Notes

Decisions, decisions… How will you decide to break this work up?? Some examples include:

2 Rounds of 800m Run and 48 Step Ups 4 Rounds of 400m Run and 24 Step Ups 8 Rounds of 200m Run and 12 Step Ups

Or maybe you go with a mixture, like:

1 Round of 800m Run + 48 Step Ups, then 2 Rounds of 400m Run + 24 Step Ups…

The point today is to get creative with your Fitness Freedom and have fun doing it!

Regardless of the breakdown you choose, do your best not to get sloppy on the running portion – avoid letting your feet swing around with each stride and work to keep your ribs stacked over your hips (don’t “lean back” as you get tired). During the step ups, fight to keep your chest proud and avoid letting the weights pull your shoulders forward. Stand FULLY on the stepping leg before bringing the other foot down on top of the step/box. If you’re having trouble with that – the height is probably too high!

*For an extra challenge, wear a 20# weight vest.

Part 1
3 Rounds

-15 Push Up
-10 Barbell Power Clean

Rest 1 Minute After 3 Rounds, then…

Part 2
3 Rounds

-15 Push Up
-10 Barbell Front Squat

Rest 1 Minute After 3 Rounds, then…

Part 3
3 Rounds

-15 Push Up
-10 Barbell Squat Clean (Full Squat Depth)

Suggestions Men: 75-95#  Women: 55-65#

Goal: Part 1: 3-5 Minutes Part 2: 4-6 Minutes Part 3: 5-8 Minutes

Coaches Notes

This workout is definitely a “push up” workout – but don’t let the weighted movements deceive you! They’re going to get tricky, too. (Especially in that last part.)

When it comes to the push ups, if you can’t knock out 10-15 reps from your toes pretty easily, you should strongly consider customizing to elevated or knee push ups today. There are simply too many reps with too little rest between to try to do this workout in sets of 2s and 3s. With that said, breaking them up into 8-7 or 6-5-4 from the start – and MAINTAINING those sets – would be a good idea.

When it comes to choosing your barbell weight, try to use the same across the board. So, it might be wise to consider the squat cleans in the final part and what you could do in sets of 3-5 reps under fatigue. That should mean your power cleans and squats are mostly unbroken!

-400 Meter Run
-10 Barbell Power Clean & Jerk (OR Power Clean and Press, Push Press, etc.)

-400 Meter Run
-10 Barbell Power Clean & Jerk
-15 Toes to Bar

-400 Meter Run
-10 Barbell Power Clean & Jerk
-15 Toes to Bar
-10 Barbell Power Snatch (OR Ground to Overhead)

-400 Meter Run
-10 Barbell Power Clean & Jerk 15 Toes to Bar
-10 Barbell Power Snatch
-15 Kipping Pull Up

-400 Meter Run
-10 Barbell Power Clean & Jerk
-15 Toes to Bar
-10 Barbell Power Snatch
-15 Kipping Pull Up
-10 Barbell Cluster (Full Squat Clean into a thruster)

Suggestions Men: 75-95#  Women: 55-65#

Goal: 25-35 Minutes

Coaches Notes

Wowzers! Maybe this looks manageable to you, maybe it doesn’t. Either way, you can expect to be ” in it” for a LONG while. Be sure to read on for tips on how to stay in that 25-35 minute goal range.

For the 400 meter runs, you’ll want to pick a pace – or reduce the distance – to something that you can comfortably finish in near 2 minutes for the first 2-3, and then no longer than 2:30 toward the end of the workout.

For the gymnastics movements (toes to bar and pull ups), you should absolutely be able to do 5-8 reps at a time. Doing 1, 2, or even 3 reps at a time will likely not allow for the pace that this workout needs. So, modify as needed.

For the weighted movements, you should be able to do the 10 reps unbroken when fresh, but it would be wise to break these up into 3-5 reps at a time from the start and keep your breaks short. It’s also likely/possible that the squat clean thrusters are done one at a time, which is fine. Just try to stay at your bar and chip away at them steadily.

Every 3 Minutes for 15 Minutes

-18 Alternating Dumbbell Farmer Step Up
-12 Burpee

(Upon completion of each round, rest for the remainder of each 3 minutes) This will be 5 rounds total.

Suggestions
Men: 40-50# DBs | 20-24″ Box  Women: 25-35# DBs | 16-20″ Box

Goal: 1:25-2:00

Coaches Notes

Cute little couplet (that’s a workout with only two movements in it – get it COUPLEt *winky face*).

Let’s address the step ups first. Choose a dumbbell weight AND a box/step height that will allow you to do these 18 reps in 1-2 sets. That means either going unbroken OR taking a quick break at – or just after – the halfway point (reps 9-12). You should be moving on from these in a minute or less. (Remember: 18 alternating reps means 9 per leg.)

Last but not least, the burpees. We want you to #sendit on these 12 reps. Get them done as quickly as you can. Earn your rest before the next round starts. These should (like the step ups) take no longer than a minute. If they are, consider customizing the movement to a variation you can work through quicker OR reduce the reps slightly.