Week 7 (October 22-27)

15 minute EMOM
1: 30s Kettlebell Level Work
2: 30s Double-Under Work
3:
Purple+: 1 Clean & Jerk
Blue: 2 Power Cleans
<Blue: 4 Hang Power Cleans

Treat this as high quality practice. For the kettlebells choose a variation that matches the Level, either Russian Swing, One-arm Russian Swing, or Snatches. On all variations REALLY emphasize hip extension and glute activation. If you’re familiar with the KB test on the MAP, you know it’s brutal… and to become proficient requires familiarity! On Snatches make sure that they are punching out at the top so that they are catching in an active overhead position. Those proficient at Double-unders should go for an AMRAP in 30s, otherwise, use this time to practice high quality strung-together reps. The weightlifting should be done based on Level, for ALL Levels have them focus on smooth and crisp technique. The goal here is not to build to a max, but to work on consistent form with moderate weight.

For Time (18 minute Cap)
2 Rounds “DT”
400m Run
1 Round “DT”
400m Run
2 Rounds “DT”

DT =
12 Deadlift 155/115->135/95->115/85->95/65->75/55->65/45
9 Hang Power Cleans 155/115->135/95->115/85->95/65->75/55->65/45
6 Shoulder to OH 155/115->135/95->115/85->95/65->75/55->65/45

The addition of the run between DT rounds taxes the aerobic power elements more than classic DT – but you do get a break from the stamina and muscular fatigue elements found in the classic workout. When you get on the runs, shake the arms out, get the breathing back and then push the pace, when you come in try to move right to the bar, and try to keep the DT rounds unbroken… in order to do that, you’ve got to choose an appropriate weight that ALLOWS you to keep moving, and even though you should be pushing the run, don’t go so hard that you can’t keep moving the barbell when you’re back on it.

3×8 Back Squat
(Building weight)
(Reference week 4 and try to end at a heavier weight)

Use the heaviest weight achieved in week 4 of this cycle as a reference point. Do 2-3 warm-up sets prior to their first official set of 8 and focus on keeping the knees out over the toes, hitting depth, and leading with the chest. Holding perfect technique is crucial when the weight starts to get heavier. Make sure a coach or another member is watching on the last set to make sure form stays tight, if form breaks the weight should be racked and the set is over.

20 minute AMRAP
30 Push-press 75/55->55/35->45/25
20 Push-ups->To Box
250m Row or 200m Run
30 Front Squats 75/55->55/35->45/25
20 Jumping Lunges->Front Step Lunges
250m Row or 200m Run

If you’re looking to get the best possible score, you should pace this in manageable sets, not so focused on doing big, single unbroken sets… but you’ll get greater muscular stamina adaptation from pushing deeper into the sets – chasing the burn, and then using the run or row as a concentrated flush.

You can play this workout either way, depending on what you’re trying to improve.

Analyzing this workout, there are two chunks: The first chunk fatigues the upper body (shoulders, chest, tris) followed by a run or row (flush), and the second chunk fatigues the lower body (quads, glutes, hams), followed by another run or row. This workout is MEANT to train stamina elements, and will (and should) burn deep!

4 Rounds
15 Hang Power Cleans 75/55->55/35->Russian Kettlebell Swing
12 Bar facing Burpees->Bodybuilder->To Box
9 Box Jumps 24/20->20/14->Step-ups

Rest 7 minutes
x2
30 min Cap
(Add 1s to time for every unfinished rep at the cap)

We’ve got two parts here separated by 7 minutes. That’s a long enough rest to be able to push the pace (aerobic power wise)… what that means is you should focus on getting the breath rate up EARLY… breathe deeply and consistently so as to be ahead of the fatigue as it will inevitably come. The 15 hang power cleans should be moved through at a good clip, and will burn the shoulders and fill up the arms well, at which point you’ll move into the bar facing burpees… don’t go crazy on the burpees… work to breathe smoothly and deeply. Don’t rush them or you’ll regret it. Once you move to box jumps, shake the arms out, and continue to keep the breathing up. There will not be much transition time (if you do it right) and you’ve GOT to rely on a high breath rate in order to keep moving.

3 Rounds
10 One-arm Overhead Tricep extensions w/ DB (each side)
10 Barbell Curls w/2s Negative
10  Bottoms-up KB Press (each side)

Name of the game: perfect technique and muscle activation. Make sure on the tricep extensions that full lockout is achieved and the tricep is “squeezed” at the top. Yeah, we sound like bodybuilders… and it gets worse, because the next exercise is barbell curls! For barbell curls make sure that they are strict all the way through the movement and that all 10 reps are done consecutively to achieve the desired result (filling and burning). You may notice the bottoms-up KB press is a staple in our training, and for good reason. This is one of the best exercises for shoulder health and stability, not to mention grip. Focus should be on smooth movement and full lockout overhead, its always better to be cautious with the weight on this one…

3×5 Strict Press (Building)
2 minute rest b/t sets
(Reference week 5 and try to end heavier)

Use the heaviest weight achieved in week 5 of this cycle as a reference point. Do 1-2 warm-up sets prior to the first official set of 5 and focus on a straight bar path and finish with arms locked directly overhead. Holding perfect technique is crucial when the weight starts to get heavier. Make sure a coach or another member is watching on the last set to make sure form stays tight, if form breaks the weight should be racked and the set is over.

LT:
4 minute AMRAP
8 Thrusters 95/65->75/55->55/35
10 Burpees->Bodybuilders->To Box
12 Pull-ups->15 Jumping Pull-ups->12 Jumping Pull-ups

LT stands for Lactic Tolerance, and it’s pretty synonymous with high levels of discomfort (if you’re familiar with the MAP). Short, brutal, painful. In order to elicit the right response, you’ve got to go hard. We don’t these sorts of workouts often… so it’ll be time to “go there” on it. Movement should be unbroken, and remain unbroken if possible. Stay fluid – we say “stay smooth” a lot, and it remains true here. The goal is to inch closer to the full body “Lactic”/burning feeling and finally reach it at the end. This means that pacing should reflect this and be sustainable for all 4 minutes, you DO NOT want to reach that feeling too soon. Even if a member is BII+ on UB Pulling they must be able to do close to unbroken sets on pull-ups or this will derail the workout.

Core:
Tabata Mash x2
Plank
Bent Hollow hold

This will burn, and it’s meant to. Core stamina. Try to maintain unbroken 20s holds for as long as possible, 8 minutes is a long time. The focus should still be on perfect positions and not breaking form for the entire tabata. Emphasize core engagement the entire time as well and watch those butts on the planks!

24 Minute EMOM Alternating:
1: AMRAP Pistols -> Jumping Squats->Air Squats
2: AMRAP Strict HSPU -> Push-ups->To Box
3: AMRAP Strict Pullups -> Ring Rows
4: Rest

Pistols, Strict HSPU and Strict Pullups is meant for PURPLE and above athletes, choose carefully on these, as the goal is to accumulate a SOLID number of reps with high quality movement. With Jumping Squats, Pushups, or Ring Rows, this is going to BURN worse than the harder movements. Try to keep reps as consistent as possible across all rounds. There will definitely be some drop off, but don’t fall off a cliff. Be particularly careful in the first few round of hspu/push-ups as these can “go” pretty quickly. On the final round go for max unbroken sets and the biggest numbers in the workout.

Build to a Heavy (From the Ground)
Blue+: Single Thruster
Orange: Set of 5 Thrusters
<Yellow: Practice Technique

The focus should be on the transfer of power from the squat into the press, when discussing technique emphasize this. In order to build to a heavy they must demonstrate the ability to maintain an upright torso through the squat and into the press, as well as the ability to get into a stable overhead position. For Yellow and below they should be practicing these points of performance so that they feel more comfortable going into workouts with thrusters (Lactic Tolerance Test in particular).

Note: spend some time going over each movement, setting up stations, and reviewing logistics. There’s a lot going on here.

5 minute AMRAP
10 Thrusters 95/65->75/55->55/35
10 Burpee over Bar->Bodybuilder->To Box
25 Double-unders->50 singles->25 Singles

Directly into:

5 minute AMRAP
10 Hang Squat Cleans 95/65->75/55->55/35 – Sub Front Squats here if needed
10 Pull-ups->15 Jumping Pull-ups->10 Jumping Pull-ups
10 Box Jumps 24/20->20/14->Step-ups

Directly into:

5 minute AMRAP
10 Power Snatch 95/65->75/55->55/35->American Kettlebell Swing
10 TTB->Knees to Elbows->Hanging knee raises
200m Run

Pacing will be crucial on this workout. Do not treat each 5 minute AMRAP as its own separate workout, treat it as one 15 minute AMRAP. Breathing should be fairly heavy and heart rate should remain above 80% the entire time. The emphasis should be on movement quality and pacing in order to achieve the best result. Choose a variation that allows for close to unbroken movement throughout, Grip is going to play a big factor in the 2nd and 3rd AMRAP with the barbell and gymnastics movements so be aware of that.

Score is total rounds + reps.