Every Minute on the Minute, For As Long As Possible (Up to 15 Minutes)

-6 Barbell Power Clean
-4 Barbell Thruster

Suggestions

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

Goal: Complete 10-15 Minutes
Goal: Challenging but Allows You to Get through at least 10 Minutes

Coaches Notes

For all you barbell cycling lovers – this one’s for you!

Choose a weight that allows you to get through at least 10 minutes of this. If by round 7 or 8 you’re questioning whether or not you will make it – you’re on the right path but do your best to hold on until round 10. Keep in mind you can only score consecutive minutes. So for example if you only complete to minute 8 your score would be: 8 minutes & weight used. That doesn’t mean you have to stop – but that is your score. If you would like to complete 2 more rounds to get a total of 10 in you’re more than welcome.

Take time warming up for this and establishing an appropriate weight for you. The weight should scare you just a bit but you should also be confident in your ability. For the power clean, ideally these are touch and go for an unbroken set of 6 reps. If you do happen to break these up or go to singles these need to be quick with minimal rest. Even as you get tired be sure to set your back for each rep. For the thruster all 4 reps need to be done in an unbroken set of 4 reps. Do your best to make quick work of these – we would recommend minimizing time under tension to allow for more rest.

-50 Burpee Pull Ups

Rest 3 Minutes

-50 Burpee Box Jumps

Suggestions

Men: 20-24″ Box Women: 16-20″ Box

Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00

Coaches Notes

All bodyweight today and lots of burpee variations! For Part 1 you will want to average 10-6 reps per minute and for Part 2 you will want to average 14-7 reps per minute to finish within the goal times.

For this workout, it’s going to be very important that you start at a pace that is sustainable for you. Your movements don’t necessarily need to be fast, but you do need to stay moving. If you feel your heart rate getting out of control, feel free to step in and out of each burpee to slow things.

For the burpee pull up, you can do a jumping pull up or an inverted row as needed. If you’re doing an inverted row and the transitions are taking a bit of time, consider doing 5-10 burpees followed by 5-10 inverted rows. Keep in mind there is a 3 minute rest sandwiched between each part which means you should be pushing with intensity for Part 1, trusting in your rest and pushing hard in Part 2.

3 Rounds

-12 Barbell Power Clean
-9 Barbell Front Squat
-400 Meter Run/ OR 500 Meter Row
-9 Barbell Front Squat
-12 Barbell Power Clean

Rest 2 Minutes Between Rounds

Suggestions

Men: 95# Women: 65#

Goal: 3:30-5:00 per round

Coaches Notes

Ok, for this workout it’s going to be important that you choose a weight where you can do the power cleans and front squats in 1-2 sets. Ideally, the

squats would be unbroken, but if you need to, feel free to break them up. If you decide to break these movements, you might consider doing something like 6-6 for the power cleans and 5-4 for the squats. If you decide to break, keep your rest short and sweet!

Your runs should be done within 2-2:30 and at a pace where you can quickly and easily transition into your squats.

If you can – push yourself with each round knowing that you’ll get 2 minutes of rest before heading into the next. Remember, we want to get these rounds done in 5 minutes or less!

E3MOM (Every 3 Minutes) Complete: Min 0-2:

-100 Meter Sprint
-12 Barbell Back Squat
Max Reps Barbell Power Snatch/ OR Ground to Overhead

Min 2-3:

Rest

Keep repeating until you have reached 60 power snatches/ OR Ground to Overhead

Suggestions

Men: 75-95# Women: 55-65#
Goal: 13:00-20:00 (5-7 three-minute windows)

Coaches Notes

The 100 meter sprint should be hard and fast each round. Be sure to spend time warming up for these – slowly increasing your speed as you warm up will be key. Each 100 meter sprint should take :25-:35 seconds. Choose a weight for the back squat that allows all 12 reps to be done in an unbroken set. For the snatches – you should have at least :40-:45 seconds to accumulate reps. The goal for this workout is to complete all 60 reps within 5-7 2 minutes windows. In order to make this happen choose a weight that allows for 8-12 reps per round. Feel free to break these up but make sure to make quick work of your rest.

During the back squats work on keeping quality reps by squatting to depth (ideally your hips pass below your knees at the bottom), while also keeping your chest up – especially as you get tired. Once the weight is in your hands for the snatch try to continuously move until the 2-minute window is up. During the 1 minute rest focus on recovery by relaxing your breathing and mentally preparing yourself to push hard on the next round!

This version of the workouts has 2 parts!

Part 1:
Every Minute on the Minute for 10 Minutes:

-7 Burpee
-1 Heavy Barbell Power Clean & Jerk

Minute 10-11: Rest

Part 2 (Starting at 11:00) 3 Rounds

-10 Bar Facing Burpee
-10 Barbell Power Clean & Jerk

Suggestions

Men: Part 1: Heavy for YOU – Part 2: 95-115# Women: Part 1: Heavy for YOU – Part 2: 65-75#
Goal: Part 1: Heavy for you but allows you to hold EMOM Part 2: 3:30-5:00

Coaches Notes

Part 1 is an EMOM so all of the work needs to get done in less than 1 minute for each minute.

Your heart rate will be high going into the heavy clean and jerk, so use a weight that you can confidently pick up right away.

Move fast on the burpees and attack that barbell. Go lighter on the weight so you’ll never have to take breaks longer than just a few seconds between reps. Singles work great, but don’t stop moving.

-800 Meter Run

When Clock Hits 5:00:

-8 Rounds (4 Minutes)

-20 Seconds Max Reps Air Squat
-10 Seconds Rest

When the Clock Hits 9:00:

-800 Meter Run

Suggestions

No weight needed today!

Goal: 800s: 3:00-5:00 Squats: 70-150 Squats

Coaches Notes

Make sure to warm up for the runs and be as efficient as possible. The second run will test your endurance capacity when you’re already fatigued. We’re looking at 3:00-5:00 minutes, so adjust the distance if needed to stay within the window.

For the squats, again, a thorough warm up will be beneficial. It’s easy to get sloppy and not hit that full range of motion after a few rounds, so use those rests to shake out the legs and prep for the next round of work. Shoot for 10-20 reps per 20 seconds.

As Far as Possible in 10 Minutes:

-1 Barbell Deadlift
-1 Barbell Hang Squat Clean
-1 Barbell Push Press

-2 Barbell Deadlift
-2 Barbell Hang Squat Clean
-2 Barbell Push Press

-3 Barbell Deadlift
-3 Barbell Hang Squat Clean
-3 Barbell Push Press

…keep adding 1 rep per movement per round and get as far as possible in 10 minutes

Suggestions

Men: 95# Women: 65#

Goal: Complete the 10s +

Coaches Notes

Pick a weight you can go unbroken for the deadlifts into the squat cleans into the push press through the round of 7s. If you need to break them into 2 sets after that, you’ll still be on pace for the goal.

Keep your back flat, core on tension as you complete the deadlifts.

Use a strong jump from the hang position, and land in a solid squat position to stand up from each rep.

Dip, drive, and press to finish with the barbell overhead.

2023 VAULT 15: “ISIS”

Part 1
6 Min AMRAP
(As Many Reps As Possible in 6 Minutes)

-25 Barbell Deadlift
-20 Barbell Front Squat

-Max Reps Barbell Squat Clean

Rest 4 Minutes After Part 1

Part 2 For Time

Your Score from Part 1 – Backwards…

-# of Reps Barbell Squat Clean
-20 Barbell Front Squat
-25 Barbell Deadlift

Suggestions

Men: 115-225# Women: 75-125#

Goal: Part 1 Goal: 15-25 Reps
Part 2 Goal: 6-10 Minutes
Weight Goal: Challenging but Still Hit the Goal Reps

Coaches Notes

Ok this one is going to be a leg burner!

The way this workout will work is for part 1 you will do your deadlifts, squats, and then max rep of the squat clean in 6 minutes. Once 6 minutes is up – rest 4 minutes and complete your score from part 1 for time but in reverse order. In order to complete the goal reps for this workout you will want to complete the deadlift and squats within 2-3 minutes. This will leave you with 3-4 minutes to accumulate as many reps of the squat clean as possible. Choose a weight that will allow you to complete the deadlifts within 1-2 sets, front squats within 2-4 sets and doing singles for the squat clean. For the squat clean focus on staying close to the bar, moving at a steady pace for 1 rep at a time.

Although 4 minutes feels like plenty of time to recover you will still want to focus on keeping solid positions, especially on part 2. Be sure that as you’re pulling from the floor you’re working hard to keep your back flat and shoulders up. During the squats, focus on control and coming out of the bottom with your chest up and shoulders leading.

4 Rounds

-400 Meter Run/ OR 500 Meter Row
-15 Kipping Pull Up
-10 Burpee Box Jump

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

Suggestions
Men: 20-24″ Box Women: 16-20″ Box

Goal: 3:00-4:30 per round

Coaches Notes

Note that there is a 1 minute rest between rounds.

Maintain a moderate pace for the run to make it back in 2:00-2:15 for each round. Customize distances accordingly.

Break the pull ups into sets of 5-10 to avoid elevating the heart rate too high. 15 total reps should take less than 1:00.

Use a steady rhythm on the burpee box jumps. As soon as you come up from the burpee, go right into a jump. Stand fully at the top before stepping or jumping down to start the next rep. Aim to get these done in about 1:30.