General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
3 Tall Muscle Cleans
:15 Behind the Neck Elbow Punch Throughs
6 Barbell Kang Squats
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
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Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
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Then Working Loads on the Bar
Strength: Front Squat
Every 2:30 x 6 Sets
Set 1: 8 Reps @ 80-90%
Set 2: 7 Reps @ 85-90%
Set 3: 6 Reps @ 90-95%
Set 4: 5 Reps @ 100%
Set 5: 4 Reps @ 105%
Set 6: 3 Reps @ 110%
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Primer
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
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Add Loads
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2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
Conditioning
For Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Under’s
Score = Rounds + Reps
Barbell: 85/55kg)
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Optional Accessories
For Quality:
3 Sets:
10 GHD Hip Extension
10 Banded Weighted Glute Bridges
