Tuesday May 19th

General Warm-Up
**1 rep max backsquat is strength. If you are not comfortable with that will de 6 sets of 5 (or 3) at a lighter weight every 3:00
**If you do not know how to bail or tend to lean forward you NEED two spotters on your heavy lifts. one on each side of the bar.
2:00 Row
10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility)
:10/:10 Hand to Hand Wrist Circles (Each Direction)
10 Alternating Scorpions
10 Iron Cross Stretch
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2 Sets
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Barbell Cossack Squats
6 Barbell Back Squats

Then take the barbell to the rack and talk over loading, spotting, and bailing.

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Take 20; 00 to Establish a 1RM Back Squat OR 6 sets of 5 or 3 every 3:00

Ideal jumps:
5 reps at 50%,
3 reps at 60%,
3 reps at 70%,
1 rep at 75%,
then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.


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Modifications:
Level 1: Every 2:00 x 8 Sets: 3 Back Squats at moderate loads across, with emphasis on consistent depth and midline tension throughout the build
- For Knee and Back Pain, look to adjust to a Box Squat or a 5/5 Reps on a Reverse Split Squat (specifically for more sciatica related issues
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Primer

3 Hang Muscle Cleans
3 Tall Squat Cleans (Pull Under the Bar)
3 Position Squat Cleans (High Hang + Hang + Low Hang)
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Then Add Loads to the Barbell
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Clean Lift Off + Slow Pull Clean + Hang Clean + Full Clean
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Then continue to build to starting loads on the Clean + Hang Clean + Clean Complex

Use this to confirm receiving position, front rack integrity, and working load before "Furiosa" begins.


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Conditioning
"Furiosa"
For Load
Every 3:00 x 5 Sets:
25/20 Calorie Row
Barbell Complex: Clean + Hang Clean + Clean

Time Cap: 3:00 per set
Score = Sum Total Load Across 5 Sets

Barbell Complex: 75-85%+ of 1RM Clean
The complex must be completed unbroken.

Level 2:
Every 3:00 x 5 Sets:
20/16 Calorie Row
Clean + Hang Clean + Clean
Barbell: 75-85% of 1RM Clean, unbroken complex

Level 1:
Every 3:00 x 5 Sets:
16/12 Calorie Row
3 Hang Power Cleans + 3 Front Squats
Barbell: Moderate and technically sound load across all five sets

Masters 55+:
Every 3:00 x 5 Sets:
20/16 Calorie Row
Clean + Hang Clean + Clean
Barbell: 70-80% of 1RM Clean, unbroken complex

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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: All sets completed at 75-85%+ of 1RM Clean, row completed under 1:30 each set

Stimulus: Barbell Conditioning / Technique Under Fatigue
RPE: 8.5/10

Primary Objective: Complete all five complexes unbroken at 75% or above of 1RM Clean, with no missed lifts across the entire workout.
Secondary Objective: Complete the row buy-in under 1:30 on the clock each set, arriving at the barbell with enough composure to execute the complex with quality receiving positions.

Workout Strategy
"Furiosa" is a workout that rewards patience on the rower and precision on the bar. The row is not the workout; it is the entry cost, and athletes who sprint the erg like it is a standalone piece will pay for it when they step up to a barbell loaded at 80% of their clean max. Row with purpose, hit your stroke rate, and step off the erg knowing you have something left. The Hang Clean in the middle is where most athletes will feel the fatigue from the row, so reset the hip crease deliberately before initiating the pull and do not rush the turnover. Five sets means five

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