Wednesday January 7th

Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Prep
:30 Jump Rope
6 Romanian Dealifts
6 Tall Muscle Cleans
:10 Hollow Hold
:10 Arch Hold
10 V-Ups or Alternating V-Ups
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Clean Lift Off
Slow Pull Power Clean
Low Hang Power Clean (Below Knee)
Power Clean
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2-3 Sets x 2-3 Power Cleans
Build to Starting Weights on Power Cleans
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Strength
Power Clean
Every 2:00 x 5 Sets @ 65-80%
1.1.1.1 (This means one rep-drop reset, one rep-drop reset, one rep-drop reset, one rep drop) not touch and go
*Rest 10s b/t reps

% is Based on 1RM Power Clean

Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today
This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set
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Workout
"Controlled Variables"
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 50 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
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Level 2:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 35 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM

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Level 1:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 60 Single Unders
minute 3: Max Kipping Knee Raises
minute 4: Rest
Deadlifts @ 60% of 1RM

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Masters 55+:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 35 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
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Goal: 15+ Toes-to-Bar per cycle (45+ total)
Stimulus: Midline stamina under posterior-chain fatigue with cyclical interference
RPE: 7.5–8/10

Primary Objective: Accumulate high-quality Toes-to-Bar reps, while maintaining quality positions on the deadlift and unbroken double unders
Secondary Objective: Maintain consistency across all sets.

Workout Strategy
“Controlled Variables” is a density-focused EMOM designed to test how well athletes can maintain midline output under controlled fatigue. The deadlifts at 60% should feel purposeful and repeatable. Work to maintain good quality mechanics and touch-and-go reps. Double unders should be approached with a relaxed rhythm to preserve grip for the toes-to-bar minute.

The TTB station is where the workout is scored, but discipline matters. Athletes should aim for consistent, repeatable sets rather than chasing max reps in the first cycle and falling off. The goal is to build volume across all three rounds while keeping mechanics clean and breathing under control. Use the rest minute to reset grip, shake out the arms, and prepare to repeat quality work.

Movement Modifications / Adjustments
Deadlifts: Reduce Loading / Adjust to 8 Reps / Move to Dumbbell Deadlifts
Double Unders: Reduce Reps / Adjust to Single Unders / Use :40 Rope Time Domain
Toes-to-Bar: Reduce Reps / Adjust to Knee Raises / Move to Hanging Leg Raises or V-Ups

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