A) 2 rounds:

200m Run
20 Double-Unders
9 Kettlebell Swings 35lb/26lb
7 Air Squats

*Sub double-under with x2 singles

B) Barbell Tempo, 3 rounds:

4 Front Squats, with an empty bar

3:3:3 (3 sec down, 3 sec hold, 3 sec up)

Rest 20 seconds


Front Squat

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)

Objective: match your reps in sets (A) and (B).

– Rest 2 min between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Barbell Walking Lunge

3 sets x 3 reps from fail @ 75% of your body weight

– Rest 2 min between sets

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.


5 rounds:

2 Rope Climbs
50 Double-Unders

– Rest 2 min


Russian Kettlebell Swings

Workout Tip

Be as efficient as possible on the rope climbs because the DU will burn out your grip. The second part should be 100% all out.

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