Weighted Pull-ups
4 Sets:
5 Weighted Strict Pull-ups
- Rest 20 Seconds
3 Medball Slams
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
"The Admiral" [BENCHMARK]
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24"/20")
Time Cap: 20 Minutes
REPEAT FROM 4/2/24
KG | (70/47)
AEROBIC POWER [LACTATE THRESHOLD]
AGE GROUP
13-15 & 55+ | (115/85)
KG | (52/38)
Same as Class
In part 1, This is the second week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up!
In part 2, The Admiral may only be 3 rounds, but packs a serious punch! These are big sets of each of these movements, and it can be easy to get carried away too early and end up gassed by the end. This piece tests both your physical and mental ability to stay focused on the task at hand. Pick reps, weights, and variations that allow you to complete each station in 2:00 or less.
Score: Time
Intended Intensity: RPE 6-7
Target Loading: Moderate (55-65% 1RM)
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 12-18 Minutes
Front Squats: Barbell should be taken from the floor. Aim to complete these in 1-4 sets.
Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
Avoiding Excessive Arching or Leaning Back
Check that athletes maintain a straight body position without excessive arching or leaning back. This ensures proper engagement of the targeted muscles.
Determine which movement to build the workout around. Then use the other two movements to set that movement up well. This will likely be the burpee pull-ups, so be consistent and calculated during the front squats and then smooth and well-paced during the box jumps to prepare you for the burpee pull-ups.
During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
BURPEE PULL-UPS
Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
Strict Pull-ups
Double Dumbbell Devil Presses (35/25)s
Same Calorie Row, Ski, or Bike Erg
FRONT SQUAT
Reduce Loading/Reps
Sub Dumbbells (70/50)s
30 Goblet Squats (70/50)
40 Air Squats
Back Squat (185/135)
BOX JUMPS
Reduce Box Height
Box Step-Ups
40 Jumping Lunges
40 Reverse Lunges
Same Calorie Row, Ski, or Bike Erg
Have athletes start on a different movement if needed to free up space on the rig for burpee pull-ups and on the boxes.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Strict Pull-Ups
Front Squat | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout Q&A
(39-59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
Killer Core
Tabata [8 Sets: 20 Work + 10 Rest]
A) V-Ups
B) Ring Front Plank
C) Leg Lifts Over Dumbbell
* Complete All (A) Before Moving To (B)
* No Rest Between A-B-C Beyond 10 Seconds
MINDSET
Dalai Lama
"With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world."
Believing in your potential and abilities is the first step to making a positive impact on the world.
