Monday’s workout is below but here a preview of the week.
Monday – September 15
Power Clean Progression + Posterior Chain Chipper
Strength: Power Clean Wave Build (3-2-1) from 70% to 85%+
Conditioning: “Enter Sandman” – 500m Row + Power Cleans + Box Jump Overs
Tuesday – September 16
Push Press & Upper Body Muscular Endurance
Strength: 4 Sets of Push Press up to Max Reps @ 80%
Conditioning: “Eye of the Tiger” – AMRAP of Strict Pull-Ups, Push-Ups, KB Swings
Wednesday – September 17
Heavy Squat & Grip + Core Density EMOM
Strength: 4 Sets of Back Squats up to Max Reps @ 80%
Conditioning: “Schism” – 12:00 EMOM alternating TTB, Lunges, Bike, and Doubles
Thursday – September 18
Retest: Row + Run Volume Threshold
Conditioning: “Breakage” – 4×6:00 AMRAPs: 800m Run + Max Row Meters
Friday – September 19
Deadlift Strength + Posterior Chain + Upper Push AMRAP
Strength: Deadlift up to 80% across 4 sets
Conditioning: “Bodies” – Deadlift & Wall Walk Complex Climb
Monday
Body Heat and Mobility
500m Row
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:20 Wrist Circles (each direction)
General Warm-Up
2 Sets: For Quality
6 Tall Muscle Cleans
6 Barbell Good Mornings
6 Quarter Squat Reactive Jumps
6 Box Jumps
Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
2-3 TnG Power Cleans *Focusing on cycling patterns and form
Start with light weight on the barbell and build to starting loads
Strength
Power Cleans
Every 90 sec x 3 Sets
3 TnG Power Cleans @ 70%
Every 90 sec x 3 Sets
2 TnG Power Cleans @ 75-80%
Every 90 seconds x 3 Sets
1 Power Clean @ 85%+
Modifications:
Not Touch and Go Reps on the 3s and 2s
Adjust to Hang Power Cleans
Move to Dumbbell Power Cleans for Front Rack Mobility Concerns
“Enter Sandman”
If you do not want to do jump overs and a step over isnt challenging enough, do single db weighted stepovers
For Time:
500/450m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500/450m Row
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
Level 2:
For Time:
500m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500m Row
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
Level 1:
For Time:
400/350m Row
15 Hang Power Cleans
30 Box Step Overs
15 Hang Power Cleans
400/350m Row
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Masters 55+:
For Time:
500m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500m Row
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Step-Overs Allowed
Time Domain: 7:00–11:00
Time Cap: 15:00
Score: Time to complete
Stimulus: Posterior Chain / Power Output Chipper
RPE: 9/10
Primary Objective: Complete the entire workout in under 10:00.
Secondary Objective: Finish each set of 15 power cleans in under 1:00.
Strategy:
“Enter Sandman” is a fast and aggressive sprint-style chipper with a heavy emphasis on posterior chain engagement and power output. The row should be completed at around 90% effort—just shy of redline. Transition immediately to the barbell with a plan: touch-and-go sets of 5s or fast singles with short rest will keep you moving without burning out. The box jump overs are where pacing becomes important—stay quick yet controlled. On the second set of power cleans, your grip and lungs will be tested—stick to your original strategy and push to hit some tng reps or quick singles to finish strong on the rower.
Finish the second row with whatever you’ve got left in the tank—this should be a closing sprint.
Movement Adjustments:
Row: Reduce to 400m or substitute with 20/15 Calorie Echo Bike or 400m Run if needed.
Power Cleans: Reduce load to ~60% of 1RM or use dumbbells for athletes with wrist or barbell limitations.
Box Jump Overs: Step-overs or lateral jump-overs for lower-impact scaling or foot/ankle limitations.