Bodyheat and Mobility (4 min)
2:00 Cardio Choice
–
:30 Down Dog to Up Dog Flow
10/10 Quadruped Thoracic Rotations
10/10 Quadruped Adductor Hip Rock
10 Down Dog Toe Touch

General Prep (2min)
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 Tall Muscle Clean
6 Strict Press
8 Behind the Neck Elbow Punch Throughs
6 Front Squats
Specific Prep (3-5min)
2 Partial Wall Walks
5 Thrusters (Empty Barbell)
5 No Jump Burpees
5 Box Jump Overs
1 Full Walk Walk
3 Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs

Every 2:00 for 12 mintues- strict press building to a max
set 1- 6 at 50 percent
set 2- 5 a little heavier
set 3- 3 at 75+
Set 4- 95 to 100 percent of old 1 rep
set 5,6 and 7 if needed continue adding until failure or new 1 rep max is reached

Workout
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in

Level 2:
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

Level 1:
5 Sets: For Time
3 Wall Walks to 30in from wall
5 Thrusters
10 Burpee Box Step-Overs
Rest 1:00 b/t sets
Barbell: Choice, Moderate Unbroken
Box Height: 24/20in

Masters 55+:
5 Sets: For Time
3 Wall Walks to 20in from wall
5 Thrusters
10 Burpee Box Jump or Step-Overs
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 12-16 minutes (including the rest minute)
Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density
RPE: 8/10

Workout Strategy and Movement Breakdown:
Each set is meant to be pretty close to a max-effort sprint followed by rest — aim to be consistent across all five rounds. The pairing of wall walks and thrusters heavily taxes the shoulders, while the burpee box jump overs challenge your breathing and legs. Transitions and pacing in the wall walks are critical to preserve quality thrusters and smooth box jump overs.

Set Breakdown
Wall Walks (Target: ~0:40–0:55)
Smooth and methodical — rushing costs time if you fail reps.
Focus on a strong lockout and straight arm strength as you move up the wall here.
Quick breath reset between each rep to maintain rhythm.
Thrusters (Target: ~0:15–0:30)
Unbroken every set of 5 reps at this weight should feel punchy, but manageable.
Big breath at the top of rep 1, then continuous cycle through 5.
Keep elbows high and heels down to drive through the bar. (Think Balance)
Burpee Box Jump Overs (Target: ~0:45 – 1:05)
Settle into a rhythm; stay low and fluid.
These are meant to be Box Facing for the workout today.

Pacing by Set
Set 1: Go hard but controlled. Set the tone.
Set 2–3: Find consistency. Focus on transitions.
Set 4–5: Dig deep. These will be your slowest unless you stay aggressive on the thrusters and breathe through the burpees.

Movement Breakdown
Wall Walks
Start Position: Chest and thighs on floor, feet flat against wall
Execution:
Push up into plank, walk feet up and hands back toward wall
Chest must touch wall or be within inches at top
Completion Standard: Full rep only counts when the hands are 10in from the wall and hands return beyond the start line on the finish.
Scaling: Move to 20-30in off the wall, or just do a plank to wall walk with only the feet moving up the wall.
Thrusters (135/95lb, 61/43kg)
Start Position: Front rack position with full squat depth
Execution:
One fluid motion: front squat + drive into overhead press
Full lockout overhead; hips and knees extended
Completion Standard: Full squat → full overhead lockout in one motion
Scaling: Reduce the load, move to dumbbell thrusters, or adjust to a front squat or push press depending on the limitation.
Burpee Box Jump Overs
Start Position: Chest and thighs on the floor
Execution:
Perform burpee, then jump onto and over the box
No need to stand fully on top; lateral or forward jump allowed
Completion Standard: Chest to ground, then jump over box — rep ends when both feet land on the far side
Scaling: reduce the box height or move to burpee box step-overs

General Prep (~8 minutes)
2 Sets
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
8 kb swings
15 push ups
:30 Jump Rope Practice

STRENGTH
Build to starting weight for bench.
Take 15 minutes to find 1 rep max bench press
Use the suggested build up from squats on Monday

Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

4 Rounds for Time 35 minute cap
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
1k *Bike
50 Double Unders
Kettlebell: 53/35lb, 24/16kg

Level 2:
4 Rounds for Time
400m Run
25 American Kettlebell Swings
2/1 Rope Climbs
1k *Bike
35 Double Unders
Kettlebell: 44/26lb, 20/12kg

Level 1:
4 Rounds for Time
400m Run
25 Russian Kettlebell Swings
4 Pull to Stands
1k *Bike
70 Single Unders
Kettlebell: 35/18lb, 16/8kg

Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:20/:20 PVC Pipe Front Rack Mobility Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch

Specific Prep (6-8 min)
2 Sets
8 Romanian Deadlifts
6 Tall Muscle Clean
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps
6 Bar Kip Swings
4 Strict Knee Raises
Barbell Primer
3 Position Muscle Clean + 1 Jerk
3 Position Power Clean + 1 Jerk
– Add Loads –
Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Strength
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

“Open 13.4”
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Toes to Bar
Barbell: 135/95lb, 61/43kg

Level 2:
Barbell: 95/65b 43/30kg

Level 1:
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Kipping Knees to Chest
Barbell: Choice on Loads, Suggested at around 60% of 1RM

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning
RPE: 9/10

Workout Strategy and Movement Breakdown:
This is a classic engine + gymnastics combo that rewards smooth barbell cycling and efficient transitions. The first 3–4 rounds should feel fast and rhythmic. After that, the compounding reps build pressure on the grip, core, and lungs. The 12–15+ rounds separate the field — your ability to stay composed and manage transitions will dictate success.

Pacing by Round
Rounds 3–6: Quick transitions, Unbroken Toes to Bar and quick singles on the barbell.
Round 9+: Keep the barbell at fast singles. Toes-to-bar in manageable chunks (e.g., 5-4 or 6-3).
Round 12–15+: Grip and core fatigue become major limiters. Fast singles on the barbell stay as the main approach. We should focus on quick sets here of 3-4 reps at a time to maintain pace and keep quick rest periods.
Barbell Notes
Fast Singles on the bar is the way to go to keep grip and stamina in check
The jerk is the limiter — stay crisp and don’t rush it under fatigue.
Avoid failed reps by locking out confidently and resetting foot position.
Toes-to-Bar Notes
Use a tight arch-hollow kip. Control the swing to avoid wasting energy.
Early on, go unbroken. Once in the 9+ range, short sets (3s/5s) with controlled rest will outperform grip blowout.
Big focus: Drop when needed, don’t overload the grip early on in this workout. Quick short sets may be the name of the game for a lot of athletes.

Movement Breakdown
Power Clean and Push Jerk
Start Position: Barbell on floor, feet under hips, shoulders over bar
Execution:

Clean to front rack (catch in partial squat or muscle clean depending on speed)
Dip-drive to overhead lockout with knees and hips fully extended

Completion Standard: Bar must be locked out overhead with control before lowering
Scaling Options: Reduce to 115/75 or 95/65 as needed; strict push press if shoulder mobility limits split
Toes-to-Bar
Start Position: Full hang with active shoulders
Execution:

Initiate with controlled kip
Both feet must touch the bar between the hands

Completion Standard: Full foot-to-bar contact each rep, with arms returning to full extension between
Scaling Options:

Knees to Chest
Hanging Leg Raise to 90°
Hanging Knee Raises
V-Ups or Tuck-Ups (if unable to hang safely)

Scoring Insights
Competitive Benchmarks:

Top 10% Men: 110+ reps (end of 18s/start of 21s)
Top 10% Women: 90–100+ reps
Open Average: ~85 reps (into round of 15)

REBUILT MEALS WILL BE HERE FROM 4:30 to 6:30 WITH FREE SAMPLE MEALS
Clarks Custom Therapy will be here tonight as well!

THERE ARE A LOT OF 1 REP MAXES THIS WEEK! if you are not comfortable or confident working on those maxes we can always go for heavy sets 3 reps! DO NOT GIVE UP DEPTH IN YOUR SQUAT TO ADD WEIGHT!!!

Here is a preview for the week. Monday’s workout is below.
Back Squat – 1RM (Monday)
Strict Press – 1RM (Thursday)
Deadlift – 1RM (Friday)
Power Clean & Jerk – Max for the Day (Tuesday)
Bench Press – 1RM (TBD)
Benchmarks & Highlights:
Monday: Row/Burpee/Pull-Up Chipper (aerobic + gymnastic density)
Tuesday: Open WOD 13.4 – Grip, midline, and barbell test

Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 Samson Lunge Stretch
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
:30 Goblet Squat Ankle Mobility
Specific Prep (8-10 min)
2 Sets: For Quality
8 Goblet Cossack Squats
8 Up Downs
8 Scapular Pull-Ups
8-10 Ring Rows
–
Then get the barbell to the rack and talk through loading for Back Squats. We want to give you plenty of time to warm up for these back squats!

20 minutes to find a 1 rep max back squat
The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat
Suggested Loading:
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+

Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%

Workout

For Time
500m Row
25 Burpees
50 Pull-Ups
25 Burpees
500m Row

Level 2:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row

Level 1:
For Time
400m Row
20 Burpees
30 Banded Strict Pull-Ups
20 Burpees
400m Row

Masters 55+:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row

Time Domain: 9-12min
Time Cap: 15min

Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min
Secondary Objective: Complete the workout in under 12min

Stimulus: Chipper Conditioning and Aerobic Capacity
RPE: 9/10
Workout Strategy and Movement Breakdown:
This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

Warm up
Coaches Choice

partner workouts
Workout 1
16 minutes Amrap, split how you want
6 Rope climbs (or 10 pulls)
25 Handstand push ups (or push press)
50 Alt db snatches 70/50


Workout 2- Also a 16 minutes amrap
8 ring muscle ups
16 Power cleans 185/135
32 Brupees over your bar
64 wall balls 30/20

Thats probably enough work for today