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

General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31×1
10 Deep Lunge Mountain Climbers
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings

Specific Barbell Prep
2 Sets:
3 Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of comple

Strength
Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats (1 second pause)
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean

Workout
“Meat Sweats”

For Time: 12 MINUTE CAP- SCALE TO FINISH UNDER CAP
200m Run
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell 135/95lb, 61/43kg

Level 2:
Barbell: 95/65lb, 43/30kg

Level 1:
Goblet Squats @ 53/35lb, 24/16kg

Masters 55+
Barbell: 75/55lb, 34/25kg

Teams of 2

Wod 1
16 Minute Amrap
16 Sandbags over shoulder 100/75 (split how want)
Ski 200 Meters (partner 1 only)
16 Clean and Jerk 155/105 (split how you want)
Ski 200 Meters (partner 2 only)



Wod 2
16 Minute Cap Split how you want
5 Rounds
30 Burpees
20 Hand DB snatches 70/50
15 Pull up
8 Toes to bar

Wod 3- Gavins Sunday Spectacular. Don’t let him down.
3200 M Run
Split into 200m you go I go intervals- 18 Minute Cap
(its only 8 200s each)

CLOSED TODAY

Come out to Orange County Chopper Road House and Museum and check out the Barbell Beatdown where many of your Train Harder friends will be competing and volunteering.

Grab lunch, they have great food!

Open Sunday at 9am!

CLOSED TOMORROW (SATURDAY) for OCC ROAD HOUSE RUMBLE

Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Push ups

Strength
DB bench press Every 2:00 x 6, increase weight each set if you can EXCEPT for the last set, reduce weight
0:00 to 2:00 12 reps
2:00 to 4:00 10 reps
4:00 to 6:00 8 reps
6:00 to 8:00 6 reps
8:00 to 10:00 4 reps
10:00 to 12:00 – reduce weight and go for max reps, stop if you make it to 20

Workout
4 Sets: For Time
15 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 Sets: For Time
9 Banded Strict Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg

Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 12min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken
Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
Workout Strategy:
This is a sprint-style upper body interference workout where grip endurance and breathing under tension are key. The pull-ups should be quick, unbroken for higher-level athletes, or in fast sets of 8-7,10-5, or 5-5-5 to prevent early burnout.
The Devil’s Press will be the crux of this workout and demand a lot of energy. Look to stay steady here and keep on a good pace as you have the 1:00 rest after each set. The rest period will allow for partial recovery, but fatigue will build, so pacing is still necessary and consistent paces for each set across are what we are really looking for here.
Movement Modifications:
Pull-Ups: Banded Pull-Ups or Jumping Pull-Ups are the primary go to today. If needed we can also look to reduce the rep range as well or move to Ring Rows
Devil’s Press: Our first modification would be to reduce the load, then next we would look to move to a single arm devils press or substitute with 5 Burpee + Double Dumbbell Ground-to-Overhead.