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Warm Up

General Warm Up, “Rowling”: With a partner, 3 rounds each of Row 100m

Mobility/Activation Recommendation: 2:00 of Deadbugs, Cat/Cow, or Banded Pigeon Pose

Strength (Week 1)

Deadlift: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


Every 6 Minutes for 24 Minutes: 5 Burpee Muscle Ups, 10 Power Snatches (135/95), 20/15 Calorie Row

This workout is 4 rounds where you proficiency determines how much rest you will receive at the end of each round. You should be able to move through this very steadily and still have some rest at the end of each round. The stimulus on the cleans is meant to be heavy but something you can complete in about :90 per round. Staggering the start of the workout by :90 can accommodate larger classes.



Warm Up

Mobility/Activation Recommendation: 30 Duck Walk Steps

General Warm Up, With a Partner, 2 Rounds Each: P1: 30-second AAB, P2: 8 Empty Bar Back Squats + Back Squat Hold

Specific Warm Up, 4 Rounds: 3 Thrusters, 4 Hang Power Cleans, 5 Back Squats, 6 Deadlifts

For rounds 1 and 2, use an empty bar. For rounds 3-4, use 75/55lbs or slightly under your workout weight. Focus on a full hip extension in the thruster, not pressing too early with your arms. Each round in the warm up should be unbroken to get in the groove of putting together big sets of movements and holding on longer than you want to in the workout.


For Time: 20 Thrusters (95/65), 30 Hang Power Cleans (95/65), 40 Back Squats (95/65), 50 Deadlifts (95/65)

This barbell chipper is surely going to challenge you. Aim to hold on for big but sub maximal sets as each barbell movement should be approached with a plan to stay moving – ”sending it” is not a great strategy when you have 140 reps. The limiting factor for most will be the thruster. You  should be able to start with at least 15 unbroken thrusters. The overall time domain is less than 15 minutes, so ensure you’ve scaled appropriately to maintain the intended intensity.


Every 4 Minutes for 12 Minutes: 10 – 20 GHD Sit Ups

Coach will help with your range of motion and rep scheme across the three sets. If this is a new movement, do less ROM and fewer reps as the GHD sit up is extremely potent. Focus on proper sequencing – knee extension followed by hip and trunk flexion.