*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Deadlift: 7×3: build to 80%



Every 2 minutes on the 2 minutes complete, x4 Total rounds with a total of 800m of running:

  • 0-2: 8 hang power cleans (95/135), 8 lateral bar burpeese
  • 2-4: 200m run
  • 4-6: 8 hang power cleans, 8 lateral bar burpeese
  • Etc…

*Rest in remaining time in the 2 minute interval

*Minutes 0-4=1 round, complete that 4 total rounds

Stimulus Goal:

Why Do This Workout?  High intensity intervals.  Interval training like this will help increase your energy expenditure throughout the day which helps you burn more fat!  Interval training also helps make your heart very strong.  The deadlifts will also help develop and strengthen your legs, hips, and core muscles.

Duration and Feel: Between 45-75 seconds to rest each 2 minute interval.

DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between the hang power cleans and burpees.

Specific warm-up focus: Back, core, hips and the hang power clean movement.

Scaling Options: Lighter weight on deadlifts and hang power cleans. Or, deadlift from plates. Step over the bar burpees, row or bike instead of running.  Bike 500m.