General Prep: (6-8 min)
400m Run
–
2 Sets:
1 Wall Walk + :10-15 Nose to Wall Handstand Hold
10 Hollow Rocks
10 Supermans
8 Barbell Upright Rows
8 Bradford Press with Lockout
Specific Prep: (10-12 min)
8 Bar Kip Swings
8 Strict Knee Raises
4 Barbell Strict Press
4 Barbell Push Press
4 Barbell Push Jerk
–
Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar
Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.
–
200m Run
8 Toe to Bar
5 Shoulder to Overhead at Working Loads
–
Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.

There are rep options for this if you dont want to work in that 1 rep max range. RPE means rate of perceived exertion.
Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+
Level 2:
As prescribed
Level 1:
Set 1: 5 Reps @ 7 RPE
Set 2: 5 Reps @ 8 RPE
Set 3: 5 Reps @ 8 RPE
Set 4: 3 Reps @ 8.5 RPE
Set 5: 3 Reps @ 9 RPE
Masters 55+:
Set 1: 5 Reps @ 7 RPE
Set 2: 5 Reps @ 8 RPE
Set 3: 5 Reps @ 8 RPE
Set 4: 3 Reps @ 8.5 RPE
Set 5: 3 Reps @ 9 RPE

“The Jedi Trials”

For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 155/105lb, 70/48kg
Score: Slowest Round

Level 2:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg

Score: Slowest Round
Level 1:
For Time
Every 5:00 x 4 Sets
300m Run
15 Kipping Knees to Chest
12 Shoulder to Overhead
Barbell Load: 75/55lb, 34/25kg
Score: Slowest Round

Masters 55+:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 95/65lb, 43/30kg
Score: Slowest Round

“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.
Goal: 3:30-4:00 / Round
Stimulus: Lactate threshold, aerobic power, and midline stamina
RPE: 8.5/10
Focus: Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps
Primary Objective: Consistent pacing round to round
Secondary Objective: Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest

Movement Breakdown & Strategy
400m Run
Pace should be strong but controlled (~80-85% effort). Focus on quick foot turnover and relaxed breathing. You want to come off the run breathing hard but still able to immediately start toes-to-bar without a long break. Use the final 50m of the run to control breathing and prepare for the rig.
21 Toes-to-Bar
Grip and midline fatigue will accumulate over rounds. Break early and smart:
Advanced: 11-10 or 12-9

Intermediate: 8-7-6 or 7-7-7

Beginner: 5-5-5-6
Maintain a tight arch/hollow swing to stay efficient. Relax the grip when possible and avoid over-swinging. Modifications include knees-to-chest or hanging knee raises if needed.
12 Shoulder to Overhead (155/105 lb, 70/48 kg)
Choose the most efficient style based on fatigue: Ideally Push Jerk is the movement we are moving towards today.
Advanced athletes should aim for unbroken sets.

If breaking is necessary, plan for 7-5 or 6-6 with a very short rest.
Focus on a strong dip and vertical drive through the bar. Keep elbows slightly in front of the dip to maintain bar path efficiency.
Pacing & Recovery Tips
Treat the first run as your baseline—find a pace you can replicate four times.

Break toes-to-bar proactively before you hit grip fatigue.

Breathe intentionally during the barbell work—recover while locking out overhead.

Aim to finish each working set in 4:00 or less to earn at least 1:00-1:30 rest before starting the next round.

Your score is the slowest round, so consistency is more important than one blazing fast set.
Final Thoughts
“The Jedi Trials” is about staying composed under fatigue while balancing aerobic effort and gymnastics efficiency. Smart grip management and efficient barbell cycling will keep your rounds tight and competitive

Mondays workout is below, but here is a preview of the week
🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%. 
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times across multiple high-intensity intervals.
• Aerobic + Bodyweight Capacity (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.

Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
:20/:20 Samson Lunge Stretch
:30 Puppy Dog Pose
:30 Alternating Active Pigeon Stretch
General Prep (4-6 min)
2 Sets: For Quality
8 Barbell Kang Squats
5/5 Pistol Box Step-Downs
:30 Dead-Bug
:30 Bird-Dog
Specific Prep (12min)

Add Light Loads to the Barbell
2 Sets: For Quality
10 Deadlifts
10 Barbell Back Squats
10 Box Jumps
–
Build to working loads on the barbell over the course of 8:00 minutes

if you do not want to work near these 1 rep max weight there are alternative rep schemes below. RPE means “Rate of Perceived Exertion”

Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%
Level 2:
As prescribed
Level 1:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 7 RPE
Set 2: 5 Reps @ 7 RPE
Set 3: 5 Reps @ 8 RPE
Set 4: 5 Reps @ 8 RPE
Set 5: 3 Reps @ 8.5 RPE
Set 6: 3 Reps @ 9 RPE
Masters 55+:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 7 RPE
Set 2: 5 Reps @ 7 RPE
Set 3: 5 Reps @ 8 RPE
Set 4: 5 Reps @ 8 RPE
Set 5: 3 Reps @ 8.5 RPE
Set 6: 3 Reps @ 9 RPE

Workout
“District Throwdown”
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 225/155lb, 102/70kg
Box Height: 24/20in

Level 2:
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 185/125lb, 84/57kg
Box Height: 24/20in

Level 1:
For Time:
21-15-9
Deadlifts
Box Step-Overs
Load: 60% of 1RM
Box Height: 24/20in

Masters 55+:
For Time:
21-15-9
Deadlifts
Box Jump Overs or Step-Overs
Load: 135/95lb, 61/43kg
Box Height: 24/20in

Sunday Funday
We will doing 3 workouts
They will be versions of the Barbell Beatdown workouts that takes place June 21st
There are novice, intermediate and rx versions of the workout so show up!

8am Endurance
Teams of 3, one working at a time
40 Minute Amrap, just two machines, burpees and running today
50 Cal Ski
50 Cal Row
50 Burpees
*****Between each movement Run 600m (each person runs 200m, only one person running at a time)

9am
Warm up
3 Rounds: @ Easy Low Heart Rate
500m Row
20 Deep Lunge Mountain Climbers
10/10 Single Arm Dumbbell Deadlift
5 Inchworm Push-Ups

Workout
4 Sets: For Time (40 Minute Cap)
20 Burpee Box step overs
30 Wall Balls
400m Run
500m Row

Rest 2:00 b/t sets

Med Ball: 20/14lb, 9/6kg
Box Height: 24/20in

Score = Total Running Time:
Time Domain: 32-38 minutes
Total Cap: 40 minutes

Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General and Specific Prep (4-6min)
3 Sets:
10/8 Calorie Row *Increase intensity each set
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Power Cleans
8 Bar Kip Swings
10 empty bar deadlift, add weight each round

Continue building to deadlift weight

Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

Level 2:
As prescribed

Level 1:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 6 RPE
Set 2: 5 Reps @ 6 RPE
Set 3: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 7 RPE
Set 5: 3 Reps @ 8 RPE
Set 6: 3 Reps @ 8 RPE

For Time
21-15-9
Calorie Row
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: 2×50/35lb, 22.5/15kg

Level 2:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Alternating Toe to Bar
Dumbbells: 2×35/25lb, 15/12kg

Level 1:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Hang Power Cleans
Kipping Knee Raises
Dumbbells: 2×25/15lb, 12/7kg