READ THIS- There are overhead squats today. You do NOT have to do overhead squats. I think its a great movement but we know you are here to workout and if a front squat or a back squat works better for you that works better for us. We’d rather see you getting that work done than struggling through a movement you don’t like. Just be sure to practice those movements you struggle with in your down time.
Body Heat, Mobility, Activation (4-6min)
1:30 Cardio Choice
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
General Prep (5-7 min)
2 Sets: For Quality
10 Alternating Box Step-Ups
6/6 Worlds Greatest Stretch
8 Bar Kip Swings
6 Hanging Strict Knee Raises
6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads
Specific Barbell Prep (8-10min)
Empty Barbell
Snatch Grip Push Press +
Snatch Grip Push Jerk +
Snatch Grip Split Jerk +
3 Overhead Squats
Then Get to Working Loads on the Bar for overhead squats OR front Or Back squats.
Strength
Overhead squat OR front squat OR back squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%
Workout
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg
Level 1:
Every 2:00 minutes x 6 Sets
8 Hanging Knee Raises
5/5 Single Arm Dumbbell Hang Snatch
12 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 30/20lb, 14/9kg
Goal: ~1:30 / Set
Primary Objective: Quick Transitions and Unbroken Movements
Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark
Stimulus: Upper Body Density / Interference
RPE: 7/10
Strategy and Movement Breakdown:
“Bruiser’s Bootcamp” consists of six sets performed every two minutes, featuring toe-to-bar, single-arm dumbbell hang snatches, and single dumbbell box step-overs. The primary focus during this workout is to maintain a steady rhythm while managing your time effectively to complete all prescribed repetitions within the two-minute window. Prioritize form and efficiency, especially as fatigue accumulates over the sets. Start strong, and aim to complete each round with minimal rest so you can recover adequately before the next set.
Scaling: If needed, lighten the load, perform step-ups without weight, and/or reduce the box height.
8 Toe to Bar
Hang from the bar with an active grip and engage your lats.
Use a kipping motion to bring your toes to the bar, ensuring your legs stay straight.
Focus on a controlled descent to avoid excessive swing.
Scaling: Adjust to Toes to Target or Alternating Toes to Bar first, then move to kipping knee raises or strict knee raises.
5/5 Single Arm Dumbbell Hang Snatch
Start with the dumbbell hanging between your knees; hinge at the hips while maintaining a flat back.
Explode upwards, using your legs and hips to drive the dumbbell overhead.
Switch arms after each set of five, ensuring proper technique throughout.
Scaling: Reduce the weight of the dumbbell if necessary for better control.
12 Single Dumbbell Box Step-Overs
Hold the dumbbell in one hand at your side, on your shoulder, or in the goblet position.
Step up onto the box with one foot, bringing the other foot up to follow; step down carefully.
Alternate the leading foot to ensure balanced work on both sides.