Friday December 26th

NO 5am or 6am Classes Today
only 9am, 4pm, 5pm
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General Prep
200m Run
10 Alternating Arm Swings
10 Back Slaps
:15 Hand to Hand Wrist Circles / Rotations
:15 Hollow Hold
:15 Arch Hold
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200m Run
6 Tall Muscle Cleans
4 Tall Power Cleans *Working on Footwork and Bar Close
:10 Hollow Hold + :10 Alt V-Ups
:15 Arch Hold
8 Bar Kip Swings
4 Strict Knee Raises

Specific Prep
:20 Wall Lean March
3 x :15 on / :10 Rest Wall Lean Triple Switch Sprint
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Toes to Bar Group Skill Work 3-4 minutes building into modifications
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3 Hang Power Cleans + 3 Low Hang Power Cleans (Empty Barbell)
6 Toes to Bar / Alternating Toes to Bar / Kipping Knees to Chest or Knee Raises
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2-3 Sets
2 x 3 Tng Power Cleans Building to Working Loads
:15 Wall Lean Sprint or 100m Run
4-6 Toes to Bar
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“Blitzen”

For Time:
4 Sets:
15 Power Cleans
200m Run
20 Toes-to-Bar
200m Run
Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3
(Total: Increasing rest between sets)
Barbell: 115/75lb (52/34kg)
Score = Total Time (including rest)

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Level 2:
For Time:
4 Sets
15 Power Clean
200m Run
15 Toes to Bar
200m Run
-rest :30, 1:00, 1:30 b/t sets-
Barbell: 95/65lb, 43/30kg

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Level 1:
For Time:
4 Sets
15 Hang Power Clean
150m Run
15 Abmat Sit-Ups
150m Run
-rest :30, 1:00, 1:30 b/t sets-
Barbell: 65/45lb, 30/20kg

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Masters 55+:
For Time:
4 Sets
15 Power Clean
200m Run
15 Toes to Bar
200m Run
-rest :30, 1:00, 1:30 b/t sets-
Barbell: 75/55lb, 34/25kg

Goal: 2:45-4:00 / Sets
Goal: 14:00–20:00 Working Time
Time Domain: Mid-range interval conditioning with increasing rest

Stimulus: Barbell cycling stamina + gymnastics repeatability + aerobic pacing
RPE: 9/10

Primary Objective: Maintain consistent set-times across all four rounds
Secondary Objective: Perform Power Cleans in 1–2 sets and T2B in 2–3 sets

Workout Strategy
“Blitzen” is built around repeatability. With the structured rest increasing after each round, your goal is to hit consistent working times without blowing up early. Power cleans should be completed in smooth quick singles or small touch-and-go sets depending on proficiency. Avoid redlining in the first 200m run and settle into a pace that sets you up to attack the toes-to-bar.

Break T2B early in controlled sets to avoid grip fatigue. The second 200m run should be your opportunity to push the pace then use the mini rest period to regulate breathing before beginning the next set. As rest increases, use it intentionally—shake out the arms, normalize breathing, and prepare to match your earlier splits. The athletes who keep all four rounds within a narrow time window will see the best results.

Movement Modifications / Adjustments
- Power Clean: Reduce the Loading / Adjust to Hang Power Clean / Move to Alternating Dumbbell Clean
- Run: Reduce Distance / Adjust to 1:00 Run Time Domain / Move to 300–400m Bike Erg
- Toes-to-Bar: Reduce Reps / Adjust to Knee Raises / Move to V-Ups or Hanging Leg Raises

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