Wednesday July 1st

General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
:30 Jump Rope

Specific Prep
6 Romanian Deadlifts
3 Tall Muscle Cleans
:15 Behind the Neck Elbow Punch Throughs
6 Barbell Kang Squats
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
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Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
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Then Working Loads on the Bar

Strength: Front Squat
Every 2:30 x 6 Sets
Set 1: 8 Reps @ 80-90%
Set 2: 7 Reps @ 85-90%
Set 3: 6 Reps @ 90-95%
Set 4: 5 Reps @ 100%
Set 5: 4 Reps @ 105%
Set 6: 3 Reps @ 110%


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All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.

Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.

Primer
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
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Add Loads
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2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders

Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.

Conditioning
"Juggernaut"
For Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)

Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)

Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10

Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.

Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.

Workout Strategy

This workout is built around efficiency and rhythm, not raw output. The rep counts are low by design, and the natural flow of 2 squat cleans, 4 deadlifts, and 24 double unders creates something close to an EMOM structure if athletes move with intention. Treat the squat cleans as quick singles from the start. Set your pull, drive through the hips, and receive the bar in a strong front squat position; do not rush the catch or muscle it up from the hang. Get the bar back to the floor immediately and move into the deadlifts with a touch-and-go rhythm. Four reps should be gone in under 10 seconds if the setup is tight. Go straight to the rope. The double unders are where athletes recover if they can find rhythm early, so do not stand around before picking up the handles. Athletes targeting 8 rounds are working at roughly one round per minute, which is very achievable if transitions stay sharp and the squat clean singles stay fast. Athletes who slow-pull the deadlifts or reset between reps will see their splits drift past the minute mark quickly. Load selection is important here; this should be a weight where the squat clean demands focus but not a maximum effort on every rep. If the clean feels heavy in the primer, drop the load.

Modifications / Adjustments
Squat Cleans: Reduce load / power clean + front squat / dumbbell squat cleans
Deadlifts: Reduce load / sumo stance / dumbbell deadlifts
Double Unders: Reduce reps / single unders x2 / penguin jumps or line hops for beginners

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