*Do a set every 1 minute and 30 seconds.
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
10/8 Calorie Echo Bike (easy to moderate)
5-10 Inchworm w/Push Up
5 Box Jump w/Step Down
10 Single Arm Dumbbell High Pull (each arm, moderate)
10 Goblet Thrusters (light)
-Then-
Warm Up to Power Clean weight.
2. Workout Prep
1 Set (at workout pace):
2 Burpee Box Jump Overs (at workout height)
2 Power Cleans (at workout weight)
4/2 Calorie Echo Bike
4 Wall Balls (at workout weight)
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
Partner 1: 10/8 Calorie Echo Bike
Partner 2: 20 Wall Balls (20/14)
*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements
Time Cap Workout 1: 5 minutes
Time Cap Workout 2: 8 minutes
Individual Version:
3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)
Percentage Work:
1 Minute Max Handstand Shoulder Taps [against wall] right/left=2 reps
—rest 2 minutes —
complete 3 sets of 20% of your 1 minute max Handstand Shoulder Taps
—rest 3 minutes —
1 Minute Max Strict HSPU
—rest 2 minutes —
complete 3 sets of 20% of your 1 minute max Strict HSPU
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
3. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)