General Prep:
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs
Specific Barbell + Plyo Prep:
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 single leg broad jump to 2 foot landin
Then, build to 65% for working sets
Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
2/2 Single Leg Broad Jump to 2 Foot Landing
Level 2:
As prescribed
Level 1:
Deadlifts as prescribed
Traditional Broad Jump
Masters 55+:
Deadlifts as prescribed
Squat Jump or Broad Jump
Tabata day!
We haven’t done these in a long time. they are tough.
Workout Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings
:10 Rest
:20 Burpees
:10 Rest
Kettlebell: 53/35lb, 24/16kg
Level 2:
Kettlebell: 44/26lb, 20/12kg
Level 1:
Russian Kettlebell: 35/18lb, 16/8kg
Masters 55+:
Russian Kettlebell: 44/26lb, 20/12kg
Coaching Notes, Strategy, and Goals
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
Workout Strategy:
This piece blends two high-output movements into quick sprints with short rest periods. The kettlebell swings should be performed unbroken every round—control the hip drive, and keep the bell above the head without overextending. Breathe intentionally at the top of each rep.
The burpees are where athletes tend to fade. Focus on finding a consistent rhythm, it doesn’t need to be frantic, but it should be steady and aggressive. Work to find a style of burpee that allows for continuous movement and limited drop off. This could mean jumping back then stepping up, rebounding, or step back and hop up on the burpee. But, the overall goal here is to maintain a burpee rate that is faster than 1 rep every 3 sec.
The :10 rest intervals will feel short and allow just enough time to get reset for the next movement and tackle them with full intensity.
Movement Modifications:
Burpees: Elevated Burpees (hands on plate) or No Push-Up Burpees
Kettlebell Swings: Reduce to Russian Swings and / or Lighter Loads