Death By

Every Minute on the Minute for as long as possible (or up to 18 minutes)

Min 1:

-6 Barbell Front Squat
-1 Lateral Burpee Over Barbell

Min 2:

-6 Barbell Front Squat
-2 Lateral Burpee Over Barbell

Min 3:

-6 Barbell Front Squat
-3 Lateral Burpee Over Barbell

Min 4:

-6 Barbell Front Squat
-4 Lateral Burpee Over Barbell

…

*Continue adding 1 Lateral Burpee Over Barbell to each round until you are no longer able or until the clock reaches 18 Minutes

Suggestions

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

Goal: 10 Rounds +

Coaches Notes

It is in the name…Death by.

With this variation you will have a buy in each minute of 6 squats. Your weight should be something you have no doubt you will be able to do 6 reps unbroken for the entire workout. These reps will not change – it will be 6 squats at the start of every minute.

The death by portion will be the burpee over object. In minute 1 you will complete the 6 squats, then immediately do 1 burpee over your bar. Minute 2 will be 6 squats, then 2 burpees over your bar. You will continue to add 1 burpee each minute. Work on placing your weight down neatly to allow an easy transition into your burpees. When you go down for your burpee, you will be parallel to your bar. As you come out of your burpee, try to get your feet as close to the bar as possible. Staying low will increase your speed but if you need to take it slower feel free to stand before hoping/stepping over. We are looking to get beyond the round of 10. If you want to customize to ensure you get this far, consider going with a standard burpee (no bar hop over) -OR- keep the bar hop over portion and go with a no push up burpee (jumping out to a plank instead of dropping your chest to the ground).

-10 Barbell Atlas Lunge
-1 Barbell Power Clean & Jerk

-9 Barbell Atlas Lunge
-2 Barbell Power Clean & Jerk

…Continue decreasing Atlas Lunge by 1 rep and increasing Clean & Jerks by 1 rep until…

-1 Barbell Atlas Lunge
-10 Barbell Power Clean & Jerk

Atlas Lunge- 2 Alternating Reverse Lunges with barbell on your back, then 1 back squat = 1 REP

Suggestions

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

Goal: 14-20 Minutes

Coaches Notes

Let us just say, you’ll be glad the Atlas Lunge reps are the DESCENDING ones! Both movements in this workout will force you to spend a lot of time under tension, so do your best to control your breathing and break up the work before you feel like you NEED TO.

We want you to use the same weight for both movements, so take that into consideration when making your decision. The weight you’ve chosen is appropriate if, when fresh, you could do the sets of 10 Atlas lunges and the 10 clean & jerks UNBROKEN. Now, you won’t be fresh by the time you get to the 10 clean & jerks, so we totally understand if you’re knocking those out in 2s and 3s by that point.

And while you should be ABLE to do the 10 Atlas lunges out the gate unbroken, we think it would be smart to break up the sets of 10, 9, and 8 from the start, but no more than once per set. Then, see if in the rounds of 7 and 6 you can start stringing those sets together without breaking.

-30 Burpee Box Jump
-800 Meter Run
-20 Burpee Box Jump
-600 Meter Run

-10 Burpee Box Jump 400 Meter Run

Suggestions

Men: 20-24″ Box Women: 16-20″ Box

Goal: 15-20 Minutes

Coaches Notes

A classic combo of burpees and running that’s going to be a pure grind! Both the burpees and running become less with each round. Try to think of this as a slow build – gaining speed as you go versus going out too hot and hitting a wall early.

Now of course you’ll get tired, but don’t sell out too early, and make sure to leave just enough gas in the tank to push hard at the end.

For the burpee box jump, work to find a good rhythm of doing your burpee, jumping onto the box, stepping down, and going into the next rep. If you can, keep an eye on the clock while doing these – in order to meet the goal for the workout we would want to get roughly 8-10+ reps per minute. If you find yourself falling short of that, you can make a quick customization to doing a step up versus box jump to help manage your breathing.

We have longer runs today which is always a good way to challenge ourselves. For the 800 meter run aim to get this done in 4-5 minutes, for the 600 meter run 3-3:30, and the 400 meter run 2-2:30. If these goal times are aggressive for you and you’re unsure of being able to complete the distance in that amount of time, feel free to customize the distance or run for a period of time. If you consider yourself to be a strong runner, we would challenge you to really go for it and try to hang on from the start!

Every 4 Minutes for 24 Minutes

(6 Rounds Total)

-15 Barbell Push Press
-10 Burpee Pull Up
-200 Meter Run

This version could also be done with:

20 Sandbag Push Press

Suggestions

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

Goal: 2:15-3:30

Coaches Notes

Ye be warned! This workout is going to take some guts!

For starters, you absolutely need to choose a load that will allow you to do all 15 push press unbroken. There’s simply no time to need to break those up. You’ll know you chose the right weight if you still have 5-7 reps “left in the tank” once you get to 15.

The burpee pull ups are likely to eat up the bulk of the time… and be the source of your panic. Ideally, you’re knocking out one rep every 6-8 seconds. That means getting through the 10 reps in 1:00-1:20. If this pace is not one you can sustain – REDUCE THE REPS. If you don’t have a pull up bar or if the burpee pull up is taking too much of your time you can customize this movement by doing 10 burpees + 10 inverted row -OR- 10 burpees + 10 bent over row.

We want you to have a minute to run the 200 meters AND earn at least 45-60 seconds of rest before the next round. If you’re getting 30 seconds of rest (or less) – especially early on in the workout – it’s going to go downhill quickly. Make whatever weight, rep, or distance adjustments you need to stay within that goal window!!!

4 Rounds

-20 Barbell Power Clean
-30 Wall Ball

Suggestions

Men: 75-95# Barbell | 18-20#ish Ball Women: 55-65# Barbell | 12-15#ish Ball

Goal: 10-14 Minutes

Coaches Notes

If you are looking to challenge yourself today, you could try doing your power cleans in one set (going unbroken) -OR- if you have the ability, you could try

going a bit heavier than you normally would. If you decide to go heavier, we would want all 20 reps to be done within 1-3 sets. All 20 power cleans should be done in 1:00-1:30. If you find it’s taking you much longer to complete them, we would highly recommend lowering your weight to stay moving.

As you cycle back to the cleans, your legs will start to feel the accumulation of the wall balls. Be sure to stay intentional in the clean setup and remember to keep the back flat, heels in the ground, and hips down to protect the lower back.

For the wall balls, we will want to get these done in 1-3 sets. Try to come out each round with a big set. If you end up having to break them up, take a quick break and get to work on the little that is left. Throughout the workout, try to keep that ball high. Think about jumping through the top of your squat to propel that ball up. As it comes back down, catch it high, maintain control, then go back into your squat for the next rep.