30 minutes of fun


8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here


Workout brief click here

Exactly 30 minutes on the clock:

– Run 1200m

– 10 sets of 1 to build to a heavy squat clean

– Run 1200m

*Start light, build slowly, end heavy, using 10×1….(rest as needed) (save enough time in 30 minutes to finish second 1200 meters)

Example: 1 rep max of 245, 10 sets would look something like this: 95, 115, 135, 155, 165, 175, 185, 205, 215, 225lbs then go immediately into second 1200m run.

Stimulus Goal:

Why Do This Workout?

We can all run. We can all lift a barbell. But can we do both with a little of intensity? We’ll find out!

You’ll have greater real world fitness after this workout while also feeling like a badass who can conquer anything that comes your way in life!

Duration and Feel: Under 6 minutes for both 1200m runs. That gives you 18 minutes to safely reach a relatively heavy squat clean. Take a minute of rest in between your heavy sets of 1.

Pace yourself on the first run to save some gas in the tank for the squat clean build. Go all out on the second 1200m run to push your running limits.

Barbell Weight: Relatively heavy!

Specific warm-up focus: Barbell squat clean prep and warm-up. Build to a moderate weight in warm-ups.

Scaling Options: Row instead of run if no impact. Complete a power clean + front squat if new to squat clean or a hang power clean + front squat.

At Home Workout:
5 minutes of cardio of your choice, 15 minutes to work to a heavy squat clean with a barbell or to practice dumbbell squat cleans, then 5 more minutes of cardio.


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