"Fantastic Four"

Context: Practice – Don’t rush your form just because your team is waiting for you

Metabolic Conditioning: “Fantastic Four”

30 min AMRAP (as many rounds as possible) – teams of 4

20 round trip bumper plate push

80 American kettlebell swings, 2 people working at a time (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

40 ‘heavy’ thrusters, 2 people working at a time (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#) or 50 reps with DBs (20lb / 35lb* / 50lb)

40 ring push-ups, one person at a time, rest of team must hang on pull up bar

Scaling Guide: 2-4 rounds

INDY VERSION: Indy Version: 1 min sled pushes, 1 min rest, 1 min kb swings, 1 min rest, 1 min thrusters, 1 min rest, 1 min ring push ups, NO REST (go right into sled pushes). 4 rounds (28 total minutes) for total reps.

Coaching Tips: Make sure you communicate with your team, so you know who will be doing more of what movement. The key is to keep the reps moving at all times. Avoid situations where everyone needs to rest. Ideally, you’ll all use the same equipment for all of the movements, or just two loads (so everyone doesn’t need their own bar, etc.). Make sure you move as fast as possible when it is your turn, but do not let your form get sacrificed.



Context:  Competition – Logging your workouts (especially benchmarks)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause power clean plus two jerks, or do 2 sets on the minute for 6 minutes.Super 

Metabolic Conditioning: Del

For time

25 Burpees

400 m Run w/medicine ball (Health: 8#/10#, Athletic: 10#/14#, Performance: 14#/20#) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds

25 Pull-Up w/weighted w/medicine ball (same)

400 m Run with medicine ball (same)

25 Kipping Handstand Push-Ups (Health: Standing DB Shoulder Press)

400 m Run with medicine ball (same)

25 Pull-Up (Chest To Bar)s

400 m Run with medicine ball (same)

25 Burpees

Scaling Guide: 19 – 28 minutes

Coaching Tips: Get through the burpees fast but pace the medball runs – they will take more out of you than you realize. For the weighted pull-ups, you’ll have to hold the ball between your legs. Make sure you practice your kipping handstand push-ups before the workout starts so you have your timing down. The second round of pull ups are just chest to bar (not weighted chest to bar). Sell out on the last run and burpees!


"Get Krunked"

Context: Practice – Making a weight jump during the strength focus (how much?)

Skill Practice: Spend 8 minutes working up to a challenging overhead squat x 3 out of the rack (80-90%).

Strength: 8×1 squat or split snatch – 7 of 12 (8 sets of 1 rep, same weight across at 80-90% of max)

Super Set: 8×3 weighed strict pull-up or progression (8 sets of 3 reps)

Metabolic Conditioning: “Get Krunked”

For time


Overhead Squat (Health: 35#/45# front squat / Athletic: 45#/65#, Performance: 65#/95#) or DBs front squat 15-14-13-12-11-10-9-8-7-6-5 (15lb / 30lb* / 45lb)

Lateral burpee over bar

Scaling Guide: 6 – 11 minutes, about 4 minutes to finish the 8s. Scale Up: 85/135lb bar and bar facing burpees.

Coaching Tips: Pace the burpees so you can try and do the overhead squats unbroken. If you can, use a more narrow grip to save the shoulders. Avoid using your arms as much as possible on the burpees also to save the shoulders. Move fast on the transitions, you should be dropping for your first burpee each round before the bar settles!

Optional ‘Cash Out’ 30s per side, side plank, 30 cal row, 3 rounds, OR 3 sets of 12 single arm db press in a super set with 15 Bulgarian split squats


"Open 17.2"

Context:  Competition – Pick someone to go ‘head to head’ with and ‘winner’ puts the other person’s stuff away.

Skill Practice Warm Up: Spend 10 minutes working on barbell carries (front, back or overhead). Walk out 25′ out, 25’ back, using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Open 17.2”

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:  50-ft. weighted walking lunge (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/50#)

  16 toes-to-bars

  8 dumbbell power cleans (same)

Then, 2 rounds of:   50-ft. weighted walking lunge

  16 bar muscle-ups (Health: jumping chest-2-bar pull ups)

  8 dumbbell power cleans (same)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Scaling Guide: 70-200

Coaching Tips: Rest the dumbbells on the shoulders with the handles pointing up if you can. You are supposed to keep your hands on the handles – so you can’t just set them on your shoulders. Think of the lunges as a ‘step-split squat-step’ instead of a walking lunge. If you try to do these as walking lunges – you’ll tax the front leg too much. Break up the toes-to-bar early and often. This workout is a grip killer. Consider doing fast singles with a low bar to keep moving. Make sure you don’t round your back on the cleans! The long write-up: https://thrivestry.simplero…

Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 30 double unders, 5 minutes, OR 3 sets of 12 bent over db rows in a super set with 15 ‘Jones’ squats


"Saw Red"

Context: Practice – Proper scaling for the best workout.

Skill Practice Warm Up: Spend 6 minutes working on kipping drills focusing on pull ups and bar muscle-ups

Strength: 3-3-3-3-3 Push Press (5 sets of 3 reps, increase weight with each set to max)

Super Set: 6×5 dumbbell split squat (6 sets of 5 reps, same weight across)

Metabolic Conditioning:Saw Red

7 min AMRAP (as many possible rounds in 7 minutes)

2, 4, 6, 8….

Chest-to-bar pull-up

hang power cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with DBs (15lb, 30lbs*, 45lbs)

Thruster (same)

Scaling Guide: 60 – 130, finishing the 8s or finishing the 12s. Scale Up: 75/115lb bar

Coaching Tips: Hustle on the first few rounds because of the fast transitions; go for bigger sets and don’t waste time between movements. Before things get difficult, start breaking up sets in the middle. For most people it will make sense to start breaking up the cleans into two sets so you can finish the cleans and go right into the thrusters for one big set. Break up the chest to bars to save your grip for the cleans. Make sure you use the hook grip to save your hands and to prevent rips!

Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 15 kb swings, 4 minutes, OR 3 sets of 12 single arm bench press in a super set with 12 glute ham raises

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