Monday January 26th

Weekly preview. Mondays workout is below
Monday: Dumbbell / Kettlebell  clean & jerk exposure + high-output run/burpee conditioning
Tuesday: Technical clean complex + pulling stamina, then squat volume exposure
Wednesday: Multi-station aerobic repeatability (bike + rotating interference)
Thursday: Unilateral strength exposure + rising-pressure row/wall ball test
Friday: Bench strength exposure + grip-heavy interval density (TTB + dubs + DB snatch)

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400m Run
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2 Sets
5/5 World's Greatest Stretch
10 steps each way Banded March
5/5 Single Leg Box Step-Down
5 Up Dog to Down Dog Pike Push-Ups
8 Dual DB or KB Deadlifts
6 Dual DB or KB Hang Cleans
4 Dual DB or KB Push Press
4 Burpees
4 Box Jumps
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4 Dual DB or KB Hang Clean and Press
4 Dual DB or KB Hang Clean and Jerk
4 Burpee Box Jumps

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Strength
Every 90 seconds x 6 Sets
6 Dual Dumbbell /Kettlebell Hang Clean and Jerk
Choice on Loads and KB's or DB's

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"Raptor Run"
For Time:
400m Run
15 Burpee Box Jumps (Facing)
400m Run
30 Burpee to Target (Out of Reach)
400m Run
15 Burpee Box Jumps (Facing)
Box Height: 24/20in

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Level 2:
For Time:
400m Run
12 Burpee Box Jumps (Facing)
400m Run
24 Burpee to Target (Out of Reach)
400m Run
12 Burpee Box Jumps (Facing)
Box Height: 24/20in

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Level 1:
For Time:
200m Run
10 Burpee Box Step-Ups
400m Run
20 Line Facing Burpees
200m Run
10 Burpee Box Step-Ups
Box Height: 24/20in
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Masters 55+:
For Time:
400m Run
12 Burpee Box Jumps (Facing)
400m Run
24 Burpee to Target (Out of Reach)
400m Run
12 Burpee Box Jumps (Facing)
Box Height: 24/20in

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Goal: 11-15 minutes

Stimulus: Run conditioning paired with leg stamina and repeated burpee exposure
Workout RPE: 8.5/10

Primary Objective: Maintain an aggressive, but repeatable running pace across all three efforts
Secondary Objective: Stay smooth and efficient through both burpee variations without excessive rest

Workout Strategy:
“Hard Charger” is a simple, high-output conditioning piece that rewards athletes who are willing to commit to pace. The runs should be approached at a hard, but controlled effort that is fast enough to create pressure, but not so aggressive that they compromise burpee efficiency.

Burpee box jumps are jumps, not jump-overs, so make sure to stand up on each rep and show extension for each box jump. Focus on quick, confident box jumps and smooth step-downs to keep heart rate manageable. The burpee to target section is the true challenge. Athletes should aim for consistent reps and avoid rushing, especially as fatigue builds. Treat this middle section as controlled aggression rather than a sprint.

Athletes who push the runs while staying composed on the burpees will gain the most separation.

Movement Modifications / Adjustments
Run: Reduce Distance / Adjust to 1:30–2:00 Time Domain / Move to 500m Row
Burpee Box Jumps: Reduce Reps / Lower Box Height / Adjust to Step-Up Burpees
Burpee to Target: Reduce Reps / Lower Target Height / Adjust to Standard Burpees

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