Level 1
6 Rounds:
Every 3 minutes complete:
10 Push Jerk (45/33#)
10 Ring Rows
10 Elevated Push Ups
10 Sumo DL HP (45/33#)
Rest
Level 2
6 Rounds:
Every 3 minutes complete:
10 Push Jerk (65/45#)
3/2 Pull Ups and 5 Ring Rows
10 Elevated Push Ups
10 Sumo DL HP (65/45#)
Rest
Level 3
6 Rounds:
Every 3 minutes complete:
10 Push Jerk (95/65#)
10 Pull Ups
10 Push Ups
10 Sumo DL HP (95/65#)
Rest
Level 4
6 Rounds:
Every 3 minutes complete:
10 Push Jerk (115/75#)
10 Pull Ups
10 Push Ups
10 Sumo DL HP (115/75#)
Rest
Daily Strength
Two Options:
Strength takes time to build. Option 1 is for athletes looking to build a foundation. Option 2 is for athletes who can focus on a strength cycle.
Every 2 minutes for 5 rounds:
Option 1: 3 OHS – 6 Front Squat – 9 Back Squat (Light weight high volume)
Option 2: 5 Back Squats 70%
Daily Motivation
Getting the most out of today’s workout.
The way today’s workout is designed is you 3 minutes to complete all four movements. This gives you 45 seconds to complete each movement. Choose the hardest version that you can complete using that strategy. With that strategy in mind try to complete the work in about two minutes in the first few rounds. If you choose a challenging level then you will probably need all three minutes to complete the sixth round.
If you complete each round as fast as you can then the workout will be more difficult. Your strength, cardio, and ability to recover determines your pace. We want you to be able to complete all the rounds in the given three minutes. We do not want you to sacrifice technique.
