Tuesday October 28th

2 Sets: For Quality
200m Run
10 Air Squats
10 Alternating Cossack Squats
:15 Dead Hang + :15 Active Hang
4-6 Strict Knee Raises
5 minutes Toes to Bar Skill Work
-
Specific Barbell Prep
5 High Hang Muscle Clean
3 Front Squats
3 Back Squats
-
3 Tall Squat Cleans
3 Back Squats
-
3 Hang Squat Cleans
3 Back Squats
-
Then Build to Working Loads on the Barbell
Primer
200m Run
3 Hang Squat Cleans
5 Toes to Bar
3 Back Squats

*Barbell @ Working Loads


‍

Workout
‍


“Something’s Gotta Give”

For Time
400m Run
30 Hang Squat Cleans
400m Run
50 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: 135/95lb, 61/43kg
‍


Level 2:
For Time
400m Run
30 Hang Squat Cleans
400m Run
30 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: 115/75lb, 52/34kg
‍


Level 1:
For Time
400m Run
30 Hang Squat Cleans
400m Run
50 Kipping Knee Raises
400m Run
30 Back Squats
400m Run
Barbell: 75/55lb, 34/25kg
‍

Masters 55+
For Time
400m Run
30 Hang Squat Cleans
400m Run
30 Toes to Bar
400m Run
30 Back Squats
400m Run

Barbell: 95/65lb, 43/30kg

Goal: 16:00-22:00
Time Cap: 25:00

Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 8/10 — Sustainable grind. The intensity should feel uncomfortable but manageable, with pacing that allows athletes to keep moving throughout the entire piece without long breaks.

Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.
Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.

Workout Strategy:
- Runs: Maintain a controlled, conversational pace early on (roughly 85% effort). Use the first 400 m as an aerobic primer rather than an all-out sprint.
- Hang Squat Cleans: Break into manageable sets of 3-5 Reps at a time with short breaks. Focus on fluid barbell cycling with vertical drive.
- Toes-to-Bar: Break early into consistent sets of 5-10 reps at a time. Prioritize quality kip and tension rather than max-effort sets.
- Back Squats: Aim for unbroken or two quick sets (20/10). Emphasize strong bracing and posture through fatigue.
- Final Run: Push the final 400 m as a finish effort, smooth first 200m, then accelerate to close.

Movement Modifications:
Run: Reduce distance if needed to 300m each round, or equivalent subs would be 900/800m Bike Erg. Could also sub 450/400m Row
Hang Squat Clean: Reduce load or perform 30 Hang Power Clean + 30 Front Squats
Toes to Bar: Adjust to Alternating Toes to Bar, Toes to Target, Kipping Knees to Chest, or sub V-Ups or Abmat Sit-Ups as necessary
Back Squats: Reduce Loading or Perform From the Rack (This would be done after cleans and toes to bar and the bar would be moved to the rack to make it easier for athletes to perform the back squats rather than from the floor. We could also adjust to goblet squats for newer athletes.

‍

‍

‍