2 Sets: For Quality
2 Cardio (Bike or Row)
10 Alternating Box Step-Ups
10 push ups
Warm up to Bench Starting weight
Ever 2:00 for 5 sets
5 reps starting at 70 percent and building up
Workout Time cap 25 minutes
2 Rounds For Time:
50/40 Calorie Row
400m Bearhug sandbag carry
50/36 Calorie Echo
50 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
Scaling
Scale cals down by 10/6 cals
Scale burpees and step over to 40 reps, no weight on the step overs.
2:00 Cardio Choice
–
2 Rounds for Quality
:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)
10 Deep Lunge Mountain Climbers
8 Ring Rows
6 Jumping Pull-Ups
Hang Squat Clean Mechanics:
– Focus on hip extension and pulling under the bar.
– Emphasize smooth transitions from rep to rep.
8 minutes EMOM at light weight building to workout weight
2 Hang squat cleans
Workout Primer
Athletes complete 1 mini-round at moderate effort:
15 Double Unders
5 Hang Squat Cleans
4 Burpee Pull-Ups
TEAMPRVNTUESDAY
*you can scale back reps on this if you want. for singles multiply by 1.5
“Steamroller”
For Time:
3 Sets
45 Double Unders
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 95/65lb, 43/30kg
Score: Time, Including Rest
Level 2:
For Time:
3 Sets
30 Double Unders
15 Hang Squat Cleans
9 Burpee Pull-Ups
20 Double Unders
12 Hang Squat Cleans
6 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg
Score: Time, Including Rest
Level 1:
For Time:
3 Sets
60 Single Unders
15 Hang Squat Cleans
9 Burpee Jumping Pull-Ups
20 Single Unders
12 Hang Squat Cleans
6 Burpee Jumping Pull-Ups
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg
Score: Time, Including Rest
Goal: 5:00-6:30 / Set
Time Cap: 25 minutes
Stimulus: Grip and Leg Stamina
RPE: 8/10
Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo
Workout Strategy and Notes:
Double Unders:
Goal: Unbroken or 2 sets max (e.g., 30/15 or 20/25).
Relax grip and shoulders—save energy for barbell work.
Hang Squat Cleans:
Level 3: Unbroken on the 15s, 7-5 on the 12s.
Level 2: 8-7 15s, 6-6 on the 12s.
Level 1: Quick sets of 3-5s
Key Tip: Control the descent to minimize unnecessary fatigue.
Burpee Pull-Ups:
Maintain a steady breathing rhythm and smooth movement.
Jump efficiently into the pull-up rather than muscling through it.
Stay calm and methodical—don’t waste energy on inefficient reps.
Monday’s workout is below but here is what to expect this week
Monday: Deadlift Strength+ Midline Conditioning Triplet
Tuesday: #TEAMPRVNTUESDAY, Barbell Cycling and Grip Stamina
Wednesday: Big Chipper, Long Duration, Leg Stamina
Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
Friday: Back Squat Strength + Simple Muscular Endurance Couplet
Monday Warm up on board
Strength
Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
5-3-1 reps need to be competed in the 4 minutes, then we do that for two more, 4 minute, intervals
Workout **if you’re getting in the 70 plus rep range for toes to bar, and haven’t done that volume in awhile, you will want to call it day.
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
-Max Toe to Bar in remaining time
Kettlebell: 53/35lb, 24/16kg
*Note: There is no rest periods between AMRAPs
*scale by weight and knee raises or sit ups, You could set a goal of 15-20 knee/raises each round rather than max effort
Overview / Goals / Stimulus / Objectives
Goal: 10+ TTB Each Set
Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.
Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.
Stimulus: Grip Stamina and Midline Conditioning
RPE: 7.5/10
Workout Strategy Notes:
Run at a controlled pace (~:45-:55) to conserve energy for later rounds.
Unbroken or quick sets on KB swings—hinge efficiently, avoid excessive grip fatigue.
Toe-to-Bar approach:
Level 3: Sets of 8+
Level 2: Quick Sets of 3-5 Reps
Level 1: Hanging knee raises or V-ups for sets of 3-5 reps
Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200 (together)
15 Power Cleans 155/105
10 Minutes (split how you want)
16 HSPU
24 Pull ups
32 Hang DB Clean And jerk 70/50
Wod 3
12 Minutes
Row 400
12 Sb cleans over shouler 150/100
12 Burpees over your rower
Here is a classic
8am
Teams of 3
14 Minute row split how you want
14 minute ski split how you want
14 of running 200s, alternating between all 3, only 1 person runs at time.
9am
Warm-Up Conditioning 10:00 min Cap
3 Rounds: @ Easy Low Heart Rate
200m Run
25ft Burpee Broad Jumps
:30 second Wall Sit
15 Ring Rows
Main Conditioning
10 Rounds For Time
10/7 Calorie Echo Bike
8 Burpees to Plate
10/8 Calorie Row
8 Dual Dumbbell Box Step-Ups
10/8 Calorie Ski Erg
10 Abmat Sit-Ups
Time Cap: 40 minutes
Dumbbells: 35/25lb, 15/12kg
Primary Objective: Maintain a Consistent and Steady Pace Throughout
Secondary Objective: Complete each round in under 4:00