General Prep
400m Group Run
8 minute EMOM, Rotate each minute:
Minute 1: 10m A Skips + 10m B-Skips
Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell
Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks
Minute 4: :40 Second Elevated Prayer Stretch
Barbell Specific Primer w/light weight on the barbell
2-3 Sets: Building to 60%
Pause Clean Pull
Slow Clean Pull
Power Clean
Push Jerk
Strength
Power Clean and Push Jerk Complex
Every 2:00 x 5 Sets
Clean Pull + Power Clean + Push Jerk
Start @ 60% of Clean and Jerk and Build to heavy for the day.
Modifications and/or Substitutions:
For Technique Refinement : Modify to Clean Deadlift + Hang Power Clean + Push Press
For Shoulder Pain: Cut out the Push Jerk
For Back Pain: Pull from Blocks (45 plates)
Level 1 / Beginner Athletes:
5 Sets x 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @ 6-7 RPE (focus on consistency and mechanics)
Wod
TEAMPRVNTUESDAY
“Strength and Honor”
For Time:
3:00 AMRAP/1:00 Rest
400m Run
-Max Clean & Jerks in remaining time
*Continue until 30 Clean and Jerks are complete
Barbell: 185/125lbs (84/57kg)
Level 2:
Barbell: 155/105lbs (70/45kg)
Level 1:
300m Run
Hang Power Cleans 95/65lb, (43/30kg)
Masters 55+:
Barbell: 115/75lb, 52/34kg
Time Domain: 15:00–19:00
Time Cap: 24:00 (6 Sets)
Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output
RPE: 8/10
Primary Objective: Average 6+ Clean & Jerks per round
Secondary Objective: Maintain sub-2:00 run pace each interval
Workout Strategy
This workout is all about managing the balance between fast running and heavy barbell cycling. Open each interval with an aggressive, but repeatable 400m run, targeting under 2:00 consistently. On the barbell, perform smooth singles from the start, avoiding failed reps by resetting quickly between lifts, aiming for 6–8 clean & jerks each round. The run pace should buy you about 1:00 on the barbell, so efficiency here is key. Expect legs and lungs to build fatigue over the course of the workout; stay disciplined with barbell setup and push hard in the final set to finish strong. Compare performance directly to August 23, 2024, and look for improvements in total time or barbell consistency.
Movement Modifications
- Run: Shorten distance to 300m or 200m, or sub 15/12 calorie bike or row.
- Clean & Jerk: Reduce load to a weight you can complete 6–8 consistent singles per round, or scale to hang clean & jerks / dumbbell clean & jerks for accessibility.
Workout Name:
The title “Strength and Honor” comes from the warrior ethos of resilience and discipline. This workout reflects that mindset—athletes must run fast, lift heavy, and hold composure under fatigue, honoring the balance of power and endurance with every rep.