Bodyheat and Mobility: (4-6 min)
2:00 cardio
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch

General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Take time to build to your first deadlift weight

Strength
Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+
Level 2:
As prescribed
Level 1:
Every 3:00 x 6 Sets
3-5 Reps @ 6-8 RPE
Focus on great form and building loads only in the range that you can maintain good technique as you build to a moderate heavy 3 rep.

THEN BEFORE WORKOUT
2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps

“The Cave and Beyond”

8:00 AMRAP
10 Power Cleans
15/10 Push-Ups or 12/8 ring dips or bench dips
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in

Level 2:
8:00 AMRAP
10 Power Cleans
15/10 or 12/8 ring dips or bench dips
10 Box Jumps
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 1:
8:00 AMRAP
10 Hang Power Cleans
15/10 Elevated Push-Ups
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Coaching Notes, Strategy, and Goals
“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement

10 Power Cleans (135/95 lb, 61/43 kg)
Move with intention, not reckless speed.
Advanced athletes: 5-5 split
Intermediate athletes: Quick singles or fast doubles/triples with minimal rest
Focus on quick turnover and solid receiving position—no sloppy catches.
Breathe at the top of each rep, keeping heart rate manageable.
15/10 Push-Ups
Pacing matters to avoid early blow-up.
Break early (8-7, 5-5-5, or smaller sets) if needed to prevent reaching muscular failure.
Maintain tight midline and full range of motion—chest to floor and full extension at the top.
Shake out arms quickly between breaks to minimize time loss.
10 Box Jumps (24/20 in)
Stay smooth and efficient.
Use a controlled jump up and quick step down.
Keep arms loose and relaxed; focus on breathing between jumps.
Land softly and immediately prepare for the next rep—minimize hesitation at the bottom.
Pacing & Recovery Tips
Barbell: Set a rhythm—if quick singles, ensure fast setup between pulls.
Push-Ups: Respect the volume—plan short breaks before reaching failure.
Box Jumps: Treat as active recovery—move at a steady pace without stopping.
Keep all transitions under 5 seconds to maintain strong pacing across the AMRAP.
Final 2-3 minutes: Increase tempo slightly if manageable