25/03/25 Tuesday Workout of the Day

Warm-Up:

2:00 Cardio Choice– 2 Rounds for Quality:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

10 Deep Lunge Mountain Climbers

8 Ring Rows

6 Jumping Pull-Ups

Hang Squat Clean Mechanics:- Focus on hip extension and pulling under the bar.- Emphasize smooth transitions from rep to rep.

Build to workout weight with:

- 3-3-2 cycling practice

Workout Primer

• Athletes complete 1 mini-round at moderate effort:

  • 15 Double Unders

  • 5 Hang Squat Cleans

  • 4 Burpee Pull-Ups

"Steamroller"

For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 43/30kg

Score: Time, Including Rest

Goal: 5:00-6:30 / Set

Time Cap: 25 minutes 

Stimulus: Grip and Leg Stamina

RPE: 8/10

Rx+:

Barbell: 52/34kg

Level 2:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 34/25kg

Level 1:

For Time:

3 Sets

60 Single Unders

15 Hang Squat Cleans

9 Burpee Jumping Pull-Ups

20 Single Unders

12 Hang Squat Cleans

6 Burpee Jumping Pull-Ups

-rest 2:00 b/t sets-

Barbell: 20/15kg

Mobility

1:00/1:00 Banded Lat Stretch 

1:00/1:00 Couch Stretch 

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders

Optional Accessories

For Quality:

14:00 EMOM

Minute 1 - 5 Strict Pull-Ups

Minute 2 - 5 Strict Ring Dips

Add load/remove assistance from last week as able