Saturday August 14th

8am endurance- teams 2
2 Rounds for total cals/reps

4 minutes row
1 Minute transition
4 minutes ski
1 minute transition
4 Minute bike
1 Minute transition
4 Minutes of burpees
1 minute transition

6 teams start on ski ergs because thats what we have the least of.

4 Rounds warm up
200m Run
:20 Handstand Hold (Shoulder taps in rounds 3&4)
12 KB Taters
:10 AAB Sprint

Solo workout today

AMRAP 16 Minutes
30 Deficit HSPU 2/1″
20 Deadlifts 185/125lbs
40/30 Calorie AAB
15 Front Squats 185/125lbs
40/30 Calorie AAB
10 Clean and Jerks 185/125lbs
30 Bar Facing Burpees
If no AABs are available, row or Run 600m.


  • HSPU: No deficit, reduce reps (floor of 15-20 depending on athlete), 2:30 Cap on reps.
  • Barbell: 2-3 Sets for DL/FS, but steady singles for C&J. May intentionally break barbell for strategy. Barbell should be challenging but should not stop athletes dead in their tracks.
  • AAB: 4:00 Cap, otherwise reduce reps.
  • Burpees: Do em.  Rx athletes should jump and land with 2 feet, scaled athletes may step over. Because this workout is a “1 round challenge” for most affiliate athletes, do not reduce burpee reps unless there is a safety concern.

Coach Focus: Goal for top rx to complete a round and have a few minutes to get as far into round 2 as possible. The goal for everyone is very close to or just over 1 full round, with a challenging version of each movement that allows you to struggle a bit.

Additional Notes/Resources: While the workout is only 16 minutes, athletes will need sufficient time to warm up and work through a variety of ranges of motion and build up to barbell weight, so warm up good.