A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders



“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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