Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
Then put working loads on the barbell
Front Squat
Every 2:30 × 4 Sets
Set 1: 8 @ 65 %
Set 2: 8 @ 70 %
Set 3: 6 @ 75 %
Set 4: 6 @ 75 %+
% of Front Squat
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
5 Rounds for Time
8 Thrusters
8 Pull Ups
12 Box Jump Overs
Barbell: 42.5/30kg
Box Height: 24/20in
Score = Time
Level 1:
5 Rounds for Time
8 Thrusters
8 Banded Pull-Ups
12 Box Step-Overs
Barbell: 20/15kg
Box Height: 24/20
Goal: 7-11 minutes
Time Cap: 15 minutes
Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.
RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.
Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.
