Monday March 23rd

Weekly Preview. Mondays workout below
Back Squat + Broad Jump contrast Monday — 4 sets building from 65% to 8/10 RPE, max intent on every broad jump after every set
Hang Clean wave Wednesday — 5 sets building from 60% to a heavy double at 8/10 RPE, catch high early and progressively lower across sets
Split Jerk wave Friday — 6 sets building from 60% to a heavy double at 8/10 RPE, dip and drive mechanics and locked out catch position priority
Conditioning: (Theme of the Week : Board Games)
"King Me" Monday — lower body aerobic chipper demanding consistent run pacing, steady air squat mechanics, and deliberate box step-over execution
"House of Cards" Tuesday — four-minute rotating EMOM rewarding consistent controlled output across all four rounds with a mandatory full rest minute
"Checkmate" Wednesday — barbell cycling piece where the double unders are the breathing and reset tool between each movement
"Stacked Deck" Thursday — climbing ladder of wall walks and strict pull-ups demanding respect for the early rounds to survive the late ones
"Wild Card" Friday — sprint interval built around earning maximum bike time through efficient wall ball and box jump over execution
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Monday
General Warm-Up
400m Run
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
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10 Bootstrap Squats
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
10m A-Skips + 10m B-Skips
10/10m Running Heel Pulls
Specific Prep and Primer
10 Empty Barbell Back Squats
5 Squat Jumps
10 Medball Step-Overs
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8 Back Squats @ 40-50%
3 Broad Jumps, Moderate effort / distance
8 Medball Box Step-Overs
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6 Back Squats @ 50-55%
3 Broad Jumps, Moderate effort / distance
6 Medball Box Step-Overs
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Strength
Every 3:00 x 4 Sets
Set 1: 7 Back Squats + 3 Broad Jumps
Set 2: 6 Back Squats + 3 Broad Jumps
Set 3: 5 Back Squats + 2 Broad Jumps
Set 4: 4 Back Squats + 2 Broad Jumps

Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).

Modifications:
Box Squat : For Knee Issues and or Back Issues
Bulgarian Split Squat: For Lower Back / SI Joint Limitations
Sub Squat Jumps for Broad Jumps

Level 1:
Every 3:00 x 4 Sets
6-8 Back Squats @ 6-7 RPE
+
3 Squat Squats
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Workout
"King Me"
For Time
400m Run
80 Air Squats
800m Run
40 Medball Box Step-Overs
400m Run
80 Air Squats
200m Run
Medball: 20/14lb (9/6kg)
Box: 24/20in
Score = Total Time

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Level 2
For Time
400m Run
60 Air Squats
800m Run
30 Medball Box Step-Overs
400m Run
60 Air Squats
200m Run
Medball: 20/14lb (9/6kg)
Box: 24/20in

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Level 1
For Time
200m Run
60 Air Squats
400m Run
30 Medball Box Step-Overs
400m Run
60 Air Squats
200m Run
Medball: 14/10lb (6/4kg)
Box: 20/16in

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Masters 55+
For Time
400m Run
60 Air Squats
800m Run
30 Medball Box Step-Overs
400m Run
60 Air Squats
200m Run

Medball: 14/10lb (6/4kg)
Box: 24/20in
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Goal: 16:00-20:00
Time Cap: 20:00

Stimulus: Aerobic Endurance / Lower Body Muscular Endurance
RPE: 8-8.5/10

Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs.
Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep.

Workout Strategy
"King Me" is a lower body aerobic grind that builds and then asks athletes to do it all over again. The structure is deceptively simple — run, squat, run, step, run, squat, run — but the volume accumulates fast and the legs never fully recover between efforts. Athletes who respect the pacing on the front end will have something left for the final 400m and 80 squats.

400m/800m/400m/200m Run: The opening 400m sets the tone. Find a pace that feels controlled and repeatable, not a sprint. The 800m is the longest and hardest running effort of the day and comes after 80 air squats, so athletes should arrive at it with a plan. The final 400m and 200m are where athletes can push, especially if they use the Air Squats to breathe and find rhythm.

Air Squats: 80 reps is a good volume dose, but just at the range where athletes should be able to maintain quality pacing. Sets of 15-20 reps with quick short breaks keep the legs moving without blowing them up. Focus on consistent depth, a braced midline, and breathing on every rep. Athletes who try to go unbroken and too quick on the repititon speed will pay for it on the back half of this workout.

Medball Box Step-Overs: These come at around the halfway point of the workout when the legs are already loaded from the first set of squats and 1200m of running. Keep a tall, braced torso and a deliberate step pattern. The medball load should add challenge without compromising the step mechanics. Consistent, steady reps here preserve the legs for the second half.

Modifications / Adjustments
Run: Reduce Distance / Adjust to Row (Same Distance) / Adjust to Bike Erg (Double Distance) / Adjust to Shuttle Runs
Air Squats: Reduce Reps / or Squat to Box if Necessary
Medball Box Step-Overs: Reduce Load / Reduce Box Height / Adjust to Bodyweight Box Step-Overs / Adjust to Single Dumbbell Box Step-Overs (light)

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