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Strength & Weightlifting
Monday: Clean & Jerk Volume under fatigue
Tuesday: Front Squat Progression (70–90%
Wednesday: Strict Press Volume
Friday: Squat Snatch Ladder

Gymnastics
Tuesday: Toes to Bar, Overhead Lunge Control
Wednesday: Push-Up Volume Under Fatigue
Friday: Chest to Bar Pull-Up Ladder

Conditioning
Monday: Barbell Grinder (C&J + Running)
Tuesday: AMRAP with interference and core fatigue
Wednesday: Push/Pull + Jump Rope Couplet
Thursday: Run into Max Effort Machine Sprint (Echo/Row)
Friday: AMRAP (Snatch + Pull-Up Volume)

Monday
3 Sets: For Quality
200m Run
4/4 World’s Greatest Stretch
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Bradford Press with Lockout
10 Lateral Bar Hops

Workout
“Iron Lung”
5 Rounds for Time
600m Run
10 Clean & Jerks
Load: 135/95lb, 61/43kg

Level 2:
5 Rounds for Time
400m Run
10 Clean and Jerks 115/75lb, 52/34kg

Level 1:
4 Rounds for Time
400m Run
15 Hang Power Clean and Jerks 45/35lb, 20/15kg

Masters 55+
5 Rounds for Time
400m Run
10 Clean and Jerks 95/65lb, 43/30kg

Goal: Time 18:00-23:00
Time Cap: 30:00
Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance
RPE: 9/10
Primary Objective: Complete the workout as close to 20:00 minutes as possible
Secondary Objective: Keep Clean & Jerks under 1:00 per round
Workout Strategy:
“Iron Lung” is inspired by a 2024 Semifinals test and demands high output across both running and barbell cycling. Athletes should aim to keep 600m run splits in the 2:45–3:15 range and Clean & Jerks in the :45–1:05 range per round. This balance will be crucial for staying within the intended time domain.
For athletes strong on the barbell, consider pacing the run slightly to save power for fast singles or small touch-and-go sets on the C&J. For runners, use the run to your advantage and stay moving, but accept slightly longer time under tension on the bar. The Clean & Jerks should be efficient, consistent, and never rushed into failure—quick singles with short resets are ideal for most.
This is a grinder—athletes should settle into a rhythm by Round 2 and aim to hold or slightly negative split the remaining rounds.
Movement Modifications:

Clean & Jerk: Scale the load or modify to hang Power Clean + Push Press or sub out Dumbbells if needed.

Run: Reduce to 400m / For direct Bike Sub think 1300/1150 Bike Erg or 40/28 Calorie Echo Bike