General Prep
10:00, For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Air Squats
10 Hollow Rocks
:15 Passive Hang + :15 Active Hang

Specific Barbell Prep
Take 7 minutes
Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to the 80% starting load over the course of 4-5 sets.

Back Squat

Every 2:00 x 6 Sets
2 Back Squats @ 80%

% of 1RM Back Squat
Coaching Notes, Strategy, and Goals

Focus: Priming the system for 1RM Front Squat Monday
Cues: Root through the floor, control the eccentric and work on speed on the concentric.

Modifications:
Level 1: 4 Back Squats @ 7 RPE across

Secondary Warm-Up After Back Squats

5 Thrusters (empty bar)
5 Bar Kip Swings
5 Strict Knee Raises
5 Thrusters (working weight or just under)
5 toes to bar or modification

Adjust to make sure working weight is on the bar and athletes have their correct toe to bar option for the day.

“Asymptote”

9:00 EMOM
Minute 1: 6 Thrusters + 6 Toes to Bar
Minute 2: 7 Thrusters + 7 Toes to Bar
Minute 3: 8 Thrusters + 8 Toes to Bar
Minute 4: 9 Thrusters + 9 Toes to Bar
Minute 5: Rest
Minute 6: 8 Thrusters + 8 Toes to Bar
Minute 7: 9 Thrusters + 9 Toes to Bar
Minute 8: 10 Thrusters + 10 Toes to Bar
Minute 9: 10 Thrusters + Max Toes to Bar
Barbell Load: 95/65lb, 43/30kg

Level 2:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 75/55lb, 34/25kg

Level 1:
Reduce reps by 1 rep per movement on each minute
Adjust to Kipping Knee Raises
Thruster: 45/35lb, 20/15kg

Masters 55+:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 65/45lb, 30/20kg

Goal: Complete all programmed work through minute 8 and accumulate 8+ Toes to Bar in minute 9
Stimulus: Threshold Effort with Climbing Density / Grip Fatigue Management
RPE: 9/10

Primary Objective: Stay unbroken or near-unbroken through the first 8 minutes to earn time for the max effort finish
Secondary Objective: Limit transition time and manage grip fatigue to maximize toes to bar output in final minute

Workout Strategy:
“Asymptote” is designed to ramp both volume and fatigue toward a high-skill max-effort finish. The first few rounds will feel manageable—treat them as controlled warm-up intervals to find your rhythm. Keep transitions tight, as these early minutes are where efficiency builds capacity.

By minute 7 and 8, the volume starts to stack. Aim to keep thrusters unbroken through minute 7 if possible. If grip becomes a limiter, consider quick singles on toes to bar rather than big sets that risk failure.

Minute 5 is your only rest—use it to lower heart rate and refocus. By minute 9, move aggressively into the thrusters and aim to start the max toes to bar with at least 20–30 seconds remaining. The final minute rewards athletes who managed fatigue smartly early on.

Movement Modifications:
Thrusters: Reduce load (e.g., 75/55lb, 34/25kg or 65/45lb, 30/20kg) or adjust reps to stay within 35–45 sec of work per minute. Can sub Dumbell Thrusters for anyone with front rack mobility issues.

Toes to Bar: Alternating Toes to Bar, Toes to Target, Knees to Elbows or Knees to chest. Hanging Strict Knee Raises for those avoiding the kip today. For those moving to the floor, V-Ups or Straight Leg Raises (if off-rig work is needed). Alternatively Reduce volume by 2–3 reps per round to stay under fatigue cap.