Week of July 30 – August 4


A. Strength
Back Squat: (12min cutoff)
A) 5 sets of 3 reps, building to a heavy or staying across
B) On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

B. “Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

*With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping. Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders. With a short time window and short rest periods, athletes want to ensure that the transitions from movement to movement are fast. Setting the rope down neatly will better ensure that there are no wasted seconds between. When the rope goes down, just getting the bar on the back to be ready for the start of the back squats will likely allow athletes to squeeze in a few more reps per round.


A. Gymnastics
A) 3 Rounds: (12min cutoff)
2 Around-the-Worlds + 6 Pike Handstand Push-Ups + 1:00 Handstand Hold
B) Strict Handstand Pushups: (12min cutoff)
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
*Athlete’s choice of Parallettes or Plates

B. “Liquid Cocaine”
5 Rounds: (15min cutoff)
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

*Looking at the overall volume today, we have 25 moderate weight clean and jerks and 50 chest to bar pull-ups. Taking into consideration how we would likely break those up as a whole will help athletes make a decision on what is best for them each round. Right off the bat, we can confidently say that singles will likely be the best option on the clean and jerks. The pull-ups will be athlete dependent, but we are probably looking at 1-3 sets here. 5-5 or 4-3-3 are options for 2 and 3 set strategies. Whatever the chosen option, the goal is to minimize time spent not moving.


A. Strength
Front Rack Reverse Lunge: (12min cutoff)
A) 3 sets of 12 reps, pick a weight and stay across
B) 3 Sets of 12 reps:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
*Percentages based off 1RM Front Squat

B. “Death Race”

L1 5 Rounds: (6min cutoff)
9/7 Calorie Assault Bike
5 Burpees

L2 5 Rounds: (6min cutoff)
12/9 Calorie Assault Bike
7 Burpees

L3 5 Rounds: (6min cutoff)
15/10 Calorie Assault Bike
10 Burpees

*This is a maximum effort day. Regular training days are hard efforts, but there is always just a little bit left in the tank. Today, we will drain it completely. Choosing the right version will be key for maintaining the highest level of intensity in this workout. We are shooting for a calorie range that can be completed in 0:30 or less each round and the same for the burpees. This is an all-out sprint to the finish. Let’s race!


On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

*Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.


A. Skills
Alternating On the Minute x 10min:
Even Minutes – 3 Dumbbell Overhead Squats (Each Arm)
Odd Minutes – 25′ Handstand Walk or 50′ Bear Crawl or 25′ Weighted Bear Crawl

B. “Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

*Today, there is a quite a bit less work inside along with built in rest. This makes the runs even more important, as the majority of the intervals will be spent outside the gym. Today, let’s challenge athletes to push their pace on the runs each round and to just get their hands on a bar when the get inside. With the score being the slowest round, we still want to avoid going all out in round 1, but today is a great day to reach a little further than usual.


Teams of 3:

100/70 Calorie Assault Bike/Row or 15 100m Sprints
Max Clean and Jerks (135/95)
–Rest 3 Minutes–
80/60 Calorie Assault Bike/Row or 12 100m Sprints
Max Power Snatches (115/80)
–Rest 3 Minutes–
60/40 Calorie Assault Bike/Row or 9 100m Sprints
Max Thrusters (95/65)

*As with most of the team workouts, the goal is to keep the bike moving as fast as possible and the bar moving as much as possible. Athletes would be unable to do this if they spend a lot of time on either. That being said, short quick bouts of intense exercise are better than longer, slower efforts. Changing out before the fan starts to slow down and before the barbell starts to feel heavy will allow teams to keep moving quickly and be fresh for the next round. Getting butts on the bike and hands on the bar quickly following a changeout also helps keep the objects in motion, getting more work and more fitness accomplished within these short time windows. As the weights decrease, the sets can likely increase. Play it by ear and be flexible. Sets may be doable at the beginning of the barbell movement, but could quickly disappear as the workout progresses. Have a breakup strategy in mind, but plan to adapt of the fly.