Banded Front Rack Stretch (5 min)
+
10 Front Step lunges w/Bar in Front Rack
10 Russian Kettlebell Swings
10 Back Step Lunges w/ Bar on Back
10 Press w/ Barbell
x2
(For White Level athletes have them do lunges without weight and box push-ups or incline push-ups in place of press. Yellow and Orange athletes can use either 15-35-45 pound barbells as necessary.)
+
Review Power Cleans with all athletes. We recommend the Burgener Progression.
“Triple Thirst”
Purple+:
0-8:00
2 rounds
400m Run
12 Power Cleans 115/85
10 Bar-facing Burpees
8:00-18:00
3 Rounds
200m Run
12 Box-jumps 24/20
8 Thrusters 115/85
18:00-30:00
4 Rounds
50 Double-unders
10 Pull-ups
10 Slam-balls 30/20
Blue:
0-8:00
2 rounds
400m Run
12 Power Cleans 95/65
10 Bar-facing Burpees
8:00-18:00
3 Rounds
200m Run
12 Box-jumps 24/20
8 Thrusters 95/65
18:00-30:00
4 Rounds
50 Double-unders
15 Jumping Pull-ups
10 Slam-balls 20/15
Orange:
0-8:00
2 rounds
400m Run
12 Hang Power Cleans 75/55
10 Bar-facing Burpees
8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 24/20
8 Thrusters 75/55
18:00-30:00
4 Rounds
25 Double-unders OR 100 Singles
20 Jumping Pull-ups
10 Slam-balls 20/15
Yellow:
0-8:00
2 rounds
400m Run
12 Russian Kettlebell Swings 44/26
10 Bar-facing Bodybuilders
8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 20/14
8 Thrusters 55/35
18:00-30:00
4 Rounds
50 Single-unders
15 Jumping Pull-ups
10 Slam-balls 15/10
White:
0-8:00
2 rounds
200m Run
12 Russian Kettlebell Swings 35/18
10 Bodybuilders to box
8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 20/14
8 Airsquats
18:00-30:00
4 Rounds
30 Single-unders
10 Ring Rows
10 KB Deadlifts 35/18
Note finish time of each individual piece and add those finish times together for your final time.
Work on breathing and pacing in this piece. Try to pace so that each piece is finished around 60s-90s before the cut-off. This will allow for some recovery before starting the next workout and that is not so fast to where you wont be able to keep up the pace in the following portion. Movement should be unbroken throughout and intensity should be 80%+.
Workout Format:
On a running clock members have 8 minutes to finish the first portion, then they will have from 8:00-18:00 (10 minutes) to finish the second portion, and from 18:00-30:00 (12 minutes) to finish the last portion. If they do not complete a portion of the workout within the time limit note the rounds+reps then immediately move into the next portion. They may not start the next portion until the noted start time. Score is individual finish times of each piece added together for a total time. Add any unfinished reps as seconds to the end of the time. (i.e. if in the first segment the last 10 burpees aren’t finished the score for that portion would be 8:10).