Updated: Jan 2

WORKOUTS 1/3-1/7


Squat Day!

Overhead Squat 3x3










3x3 are at the SAME WEIGHT!

Optional superset for competitors: 14/10 cal Assault Bike

***MUST STAY ON TIME! This loses the effect if it slows the approach.

Note: this is not encouraged for everybody because it will drastically hinder Squat performance.


5 Rounds For Time: 15 min cap

+2 Wall Walks (2/4/6/8/10)

+6 KB Goblet Squats (6/12/18/24/30)


70/53, +1 Wall walk (1/2/3/4/5, meaning 15 total)

53/35, +2 Wall walk (for fast wall climbers who struggle w/ 70/53)

53/35, +1 Wall walk

35/26, +1 Wall walk or +3 Inch Worms (3/6/9/12/15)

Consider: To finish this workout red level will mean 30 Wall Climbs and 90 Goblet Squats.


Clean Day!

Power Clean 4x2

-Touch and Go

1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-4x50%

4) 6:00-4x60%

5) 8:00-3x70%

6) 10:00-3x80%

7) 12:00-2x80-90%

8) 14:00-2x80-100% (Set 1)

9) 16:00-2x85-100% (Set 2)

10) 18:00-2x85-100% (Set 3)

11) 20:00-2x85-100% (Set 4)

4x2 are at the SAME WEIGHT!

Fast interval today! 2 minutes the entire time... So, stay on time and be flexible with your approach to be successful throughout.

During some recent sessions with volume, I have seen some people misjudge or miscalculate how much to use for the working sets. Sometimes, people use too much and get sloppy or fail, and sometimes, people don't use enough and it's not challenging enough.

So, today, you have "Set 7" to figure it out... This double, before the 4x2, is there to be a dry run, so you can make the decision to stay at 80%, or how much to increase, for a challenging and successful 4x2.



-12 DB Box Step Ups

-12 DB Power Cleans

-12 Toes to Bar

50/35, 24/20, T2B

40/30, 24/20, Toes Close to Bar

35/25, 20/18, Kness to elbows

30/20, 20/18, Hanging knee raises

25/15, as able box, Hanging Knee Raises or Toes To KB

For DB Box Step Ups: use both DBs, held at the side in the Farmers Walk position.

No resting DBs on the box; DBs must be placed on the ground between sets and during breaks.


Endurance Day!

Simple, straight-forward conditioning! #needit

3 Rounds; 35 min

-2 min Row for Cals

-1 min off

-2 min Wallballs

-1 min off

-2 min Assault Bike for Cals

-1 mi off

-2 min Burpees to Target

-1 min off

Score is TOTAL REPS for all 12 working efforts.

Strive for consistency, but go full throttle and earn that full minute break between efforts!

30/20 to 10/9

20/14 to 10/9

14/10 to 10/9

As able


Shoulder to Overhead Day!

Push Jerk 5x5

-5x5 at the same weight (80ish percent)

1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-5x50%

4) 6:00-5x60%

5) 8:30-5x70%

6) 11:00-5x80% (Set 1)

7) 14:00-5x80% (Set 2)

8) 17:00-5x80% (Set 3)

9) 20:00-5x80% (Set 4)

10) 23:00-5x80% (Set 5)

80% may seem a little light, but, keep in mind:

First, it should be substantially less than your 5RM, because you're doing it 5 times

Second, there is a ton of volume here. Aka, a ton of opportunity to get better OR to get good at sucking. This particular lift has a high potential to get pretty ugly when the load gets maximal. So, today, keep it at a weight that has you moving well for 25 heavy reps.


3 Rounds for Time: 12 min cap

-5-10-15 Bar Muscle Ups

-10-20-30 American Kettlebell Swings 70/53

-50-100-150 Double Unders

For this workout, you'll do 5 Pulls, then 10 Swings, then 50 Double Unders. That is Round 1. Then 10/20/100 for Round 2. Then 15/30/150 for Round 3.

Completing this workout will mean 30 Muscle Ups, 60 KB Swings, and 300 Double Unders. For elite level athletes, average intra-wod paces for these movements are around 10 MU per minute, 20 KB Swing per minute, and 50 DUs per minute. So, for elite athletes, this workout should take around 12 minutes.

Instead of fluffing this workout out with a longer time cap, I'm going to cap it at 12 minutes. This is doable and I know some athletes will finish, but most will not. THAT IS OK! If this were an Open workout, most athletes would not finish.

Why do I keep programming slim time cap task-priority workouts? If there was a 20 minute cap, athletes could let off the gas and still finish. If that's the case, we might as well do AMRAPs. With task priority workouts, we want to push ourselves further into intensity and effort than time priority workouts.

With slim time caps, you have to go full throttle the entire time!

Bar Muscle Ups

Chest to Bar, 53/35, 40/80/160 DUs

Pull-Ups, 53/35, 30/60/120 DUs

Asst Pull-Ups, 35/26, 50/100/150 SUs

Per green level but choose KB weight as needed


Squat Day!

Back Squat 3x3

-Same volume and approach as Monday's Overhead Squat 3x3







13:00-3x80-90% (Set 1)

16:00-3x80-90% (Set 2)

19:00-3x80-90% (Set 3)



-15 Box Jump Overs

-15 Hang Squat Cleans

-15 Handstand Push-Ups

-15 Sit-Ups

24/20, 95/65, Neutral Kipping, Strict SUs

24/20, 95/65, abmat kipping, Strict SUs

24/20, 75/55, abmat plus (2) 10lb plates, butterfly Sit-Ups

As able Jump Overs, 55/35, Moderate Push-Ups, butterfly Sit-Ups

As able Step Overs, 35/25, Knee/banded Push-Ups, butterfly Sit-Ups

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