Warm-Up
3 Sets, For Quality
200m Run
4 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
6 Push Press
8 Abmat Sit-Ups
“Demodog Duo”
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups
Barbell Load: 135/95lb, 61/43kg
Level 2:
Barbell: 115/75lb, 52/34kg
Level 1:
Part A)
0:00- 15:00
3 Rounds
200m Run
12 Hang Power Cleans
9 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
200m Run
12 Shoulder to Overhead
18 Abmat Sit-Ups
Barbell Load: 75/55lb, 32/34kg
Score = Sum Total Time of Intervals
Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes
Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.
Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.
Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.
Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.
RPE 7–8: You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.
Coaching Notes and Strategy:
Part A)
Pace your 400m runs so you can jump on the barbell promptly without excessive rest. Aim for smooth sets on Hang Power Cleans of 6+6 or 12 unbroken if you’re proficient. Focus on hip extension and a solid catch position.Find a rhythm on the Burpees to target; keep moving with a steady pace, step forward or back if needed, but avoid extended breaks.
Part B)
Pace your 400m runs so you can jump on the barbell promptly without excessive rest. Decide on push press or push jerk based on capacity. Unbroken sets or 2 quick sets of 6 is ideal for most. For Abmat Sit-Ups maintain speed, but ensure proper form. Breathe and use your arms to assist with momentum if needed. Move quickly between movements—set the barbell down and go right to the next exercise.