General Warm Up (5-12)
3 rounds:
1:00 Row (:20 easy, :10 hard)
12 Medball Deadlift
10 Medball Squat
8 Medball Strict Press
Specific Warm Up (12-22)
DB Push Press:
5 DB strict press (each arm)
5 DB push press (each arm)
5 DB dual push press
*All with light load
5 DB dual push press (workout load)
MB Squat Clean:
5 Medball deadlift
5 Medball deadlift + shrug (1 fast movement)
5 Medball front squat
5 Medball shrug and pull under (ball and belly height, shrug shoulders and pull under, ball should never raise but athlete should focus on pulling themselves under ball)
5 Medball clean
RX (26-50)
:30 max cal row
:30 rest
:30 max DB push press (50/35lb.)
:30 rest
:30 max MB squat clean (20/14lb.)
:30 rest
8 rounds for max reps
Intermediate
:30 max cal row
:30 rest
:30 max DB push press (35/20lb.)
:30 rest
:30 max MB squat clean (20/14lb.)
:30 rest
8 rounds for max reps
Baseline
30 max cal row
:30 rest
:30 max DB push press (15/10lb.)
:30 rest
:30 max MB squat clean (10/6lb.)
:30 rest
8 rounds for max reps
(53-60)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
Simple, intense, and everyone moving together. These are often some of athletes’ favorite workouts because the entire class is working through the same intervals at the same time.
With a 1:1 work-to-rest ratio, the goal is to push hard and see if you can maintain your pace throughout. Think of today’s effort as about 85% of your max to start, then challenge yourself to hold that output despite having only :30 of rest between intervals.
The push press should be light enough to allow for large unbroken sets early and short breaks later as fatigue builds. For the med ball squat cleans, don’t sacrifice movement quality for speed. Be sure to fully stand and extend the hips before dropping into the next squat. We come to improve, not just compete, and you’ll get much more out of the movement by completing each rep correctly.
The med ball should stay moving for the full :30. Embrace the discomfort and stay gritty through the work intervals.