*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.

5 Rounds

-200 Meter Run
-10 Barbell Hang Squat Clean
-200 Meter Run
-16 Kipping Pull Up

Strict Pull Up Option: 8-10 Strict Pull Up

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

Goal: 16-22 Minutes

Coaches Notes
Oh boy, this one is going to get spicy, especially if you’re willing to send it!

To start you’ll want to push the runs, but not so hard you’re unable to transition quickly into the next movement. You should be able to finish your run, take 3-5 breaths, and get to work. Each 200 meter effort should take :45-1:15. If it’s going to take longer, customize to running for a period of time or choose to decrease the distance a bit.

For the hang squat clean, you’ll want to choose a weight where you’re able to get all 10 reps done in one set. Prepare for this to get challenging. Utilize your legs in the jump portion of the clean, pull yourself under, and bring your elbows through letting the barbell rest on your shoulders during the squat. Be sure to keep your heels down and chest up, especially as you get tired.

Lastly, for those pull ups. This is a bigger number of reps to be done in a row. If you can handle it, by all means push to go unbroken. Otherwise, break intentionally to manage fatigue. Try to get all reps done in 2-4 sets. If you find yourself falling behind on the pull ups, we would highly encourage customizing to a variation that will keep you moving.

5 Rounds

-10 Barbell Bench Press
-18 Box Jumps

Suggestions
Men: 95-135# Barbell | 20-24″ Box Women: 65-95# Barbell | 16-20″ Box

Goal: 8-13 Minutes
Challenging for YOU

Coaches Notes

A fun one today that will not only get you breathing hard but leave your chest and triceps feeling a way!

For the bench press choose a weight where you can get all 10 reps done in one set. You should be 100% confident in being able to do this each round, even as you get tired. If needed, you might consider resting a bit after your box jumps

and before starting your bench to assure a successful set. We want to see full range of motion with each rep. Be sure to lower the weight to your chest, gently tap your chest, and finish by fully extending your arms. Keep your entire body tight. Heels should be pressed into the floor, glutes squeezed, and midline braced.

The goal for the box jump will be slow is smooth and smooth is fast. Take one rep at a time and do your best to stay moving the entire way through. This number of reps per round shouldn’t take you much longer than 1-1:30 to complete. In the case that it does, try customizing to a lower height or a step up to stay moving.

4 Sets
Each Set is 4 Rounds of:

-4 HEAVY Barbell Deadlift
-12 Air Squat

BETWEEN Each Set, Complete: 400 Meter Run/ OR 500 Meter Row

No rest between sets. No run after LAST set.

Suggestions Men: 155-225# Women: 105-155#

Goal: 14-21 Minutes

Coaches Notes

ATTENTION! You are only running BETWEEN sets. That’s three 400 meter runs, not four.

Now, with that out of the way, let’s all take a moment to say goodbye to our legs. There’s really nowhere for them to hide in this one, unfortunately. Each round within the set should take 30-45 seconds. That’ll put you at finishing each set in 2:00-3:00. If the first set takes you 3 minutes or longer, you need to either A) move faster (if you can), B) go with a lighter weight for the deadlifts, or C) consider reducing the air squat reps to 10 to allow for quicker round times.

We aren’t expecting lightning speeds on the 400m runs. Let the first 100 meters or so be a chance to get your legs back underneath you. Pick up the pace for the next 200 meters, then dial back again for the last 100 knowing you’re going right back into deadlifts and squats when you get back.

-50 Plate Burpees For Time

Suggestions Men: 45# Plate Women: 25-35# Plate

Goal: 4-8 Minutes

Coaches Notes

Today we have essentially 50 burpees for time with an added swing. Short and sweet. For this one, you’ll want to pace a bit from the start to avoid burning out too quickly, but you should finish with absolutely nothing left. In order to hit the goal aim to get 6-12 reps per minute. The weight you choose should allow you to hit that goal number of reps.

While doing your plate burpee you’ll want to bring your chest fully to the ground/ plate. Hop or step your feet up and then be really conscious of using your entire body to bring the plate up and overhead. A quick and aggressive hip drive while keeping your heels glued to the floor will be key. You might choose to do a few reps at a time and take breaks between, or you might choose to work continuously through. Either way, try to manage your breathing by taking full, deep belly breaths versus shallow quick breaths. Have fun everyone!!

Pro Tip: Place a smaller plate or similar object under your burpee plate so you can easily slide your fingers under for smoother movement.

On a 20 Minute Clock:

5 Rounds

-15 Barbell Push Press
-10 Burpee Box Jump Over

After Completing 5 Rounds…with Time Remaining in the 20 Minutes: Max Distance Run/ OR Row

*This version can also be done with: 15 Sandbag Push Press

Suggestions
Men: 75# Barbell | 20-24″ Box Women: 55# Barbell | 16-20″ Box

Goal: 7-11 Minutes – 1,400-2,400 Meters

Coaches Notes

Here’s an example of how this one works: Let’s say you finish all 5 rounds in 9:22, you have 10:38 to accumulate as much running distance as possible. (We recommend tracking time on a wristwatch or stopwatch today so that you can take it with you and remain aware of how much time you have left while running.)

The weight you choose for push press should be light to moderate. You should feel confident you can do all 15 reps in a row for the first 2-3 rounds, at least. The burpee box jump overs will take the bulk of the time and effort, but 10 reps should take no longer than 1:00-1:30. If they are, either customize the burpee to something more doable or lower the height of the jump, or both!

10 Rounds

-10 Push Up + Pull Across
-8 Barbell Squat Clean

Suggestions
Men: 40# DB | 75-95# Barbell Women: 25# DB | 55-65# Barbell

Goal: 12-18 Minutes

Coaches Notes
Might not look like much on paper but this one is sure to cause a gut check.

We want you to be able to do at least 4-5 reps at a time of the push up + pull across. If you drop to fewer than 4, consider customizing the movement to knee push ups with a pull across -OR- elevated push up + taps so that you can maintain bigger sets through the remainder of the workout.

For the squat cleans, go with a weight that you can do 2-3 reps at a time with. During your breaks, take big, deep breaths to try to keep your heart rate from blowing up – but cap it at 2-3 breaths before getting back to work. Some things to keep in mind while performing this movement: squeeze your butt HARD and FAST when the bar reaches your mid-/high-thigh, pull YOURSELF under the bar (rather than the bar up to your shoulders), and stand FULLY at the top of each rep with the bar still on your shoulders.