Mobility and Activation Work
2 Sets
10/10 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch
:30/:30 Pigeon Pose
Specific movement Prep
3 Sets, For Quality
10 Bootstrap Squats
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps
Warm up to your back squat weight
Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM
Level 2:
As prescribed
Level 1:
Back Squats
10:00 EMOM
5 Reps @ Moderate Load
Masters 55+:
As prescribed
Workout
“Closer to the Sun”
3 Rounds for Time
15 Power Clean
21-15-9 Toe to Bar (round 1, round 2, Round 3)
15 Thrusters
21-15-9 Bar Facing Burpees (round 1, round 2, round 3)
Load: 115/75lb, 52/34kg
Level 2:
3 Rounds for Time
15 Power Clean
15-12-9 Toe to Bar
15 Thrusters
15-12-9 Bar Facing Burpees
Load: 95/65lb, 43/30kg
Level 1:
3 Rounds for Time
15 Hang Power Clean
15-12-9 Kipping Knee Raises
15 Thrusters
15-12-9 Lateral Burpee Step-Overs
Load: 65/45lb, 30/20kg
Masters 55+:
3 Rounds for Time
15 Power Clean
15-12-9 Toe to Bar
15 Thrusters
15-12-9 Bar Facing Burpees
Load: 75/55lb, 34/25kg
(Re-Test from 5-31-2024)
Goal: 10-13 minutes
Time Cap: 15 minutes
Stimulus: High-volume engine test with barbell cycling and gymnastics interference
RPE: 9/10
Primary Objective:
Manage grip and breathing to stay smooth and composed through the transitions—especially between gymnastics and barbell movements.
Secondary Objective:
Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.
Workout Strategy:
This workout will challenge your grip, lungs, and barbell cycling under fatigue. Start with a composed 15 power cleans, aim for 2–3 quick sets (8-7 or 6-5-4). Toes-to-bar are layered in with a descending rep scheme, so break early on the 21s to stay fresh for the barbell that follows. The 15 thrusters will hit hard and build fatigue over the course of the workout. The goal is to attack them in either an unbroken set or 2 sets with either a 9-6 rep scheme or 8-7. Keep the bar moving with good breathing. The bar-facing burpees will jack the heart rate up, so stay low and find a sustainable burpee pace. The round of 15 will require a big push, so stay strong and consistent through the middle round here before finishing fast in the round of 9.
Movement Modifications:
Power Clean: Scale load or substitute with dumbbell power cleans.
Toes-to-Bar: Modify to toes-to-target, knee raises, or V-ups. Reduce reps (e.g., 15-12-9)
Thrusters: Scale barbell load, or substitute with dumbbell thrusters or front squats for shoulder limitations.
Bar-Facing Burpees: Step-over burpees or lateral burpees to a line for those with jumping restrictions; reduce reps if needed.