*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


AMRAP 18 of:


  • Single DB Hang Clean and Jerks each arm (35/50)
  • Reverse Goblet Lunges each leg (35/50)

*6 Lateral Box Jump overs after each round (12/16”)

*Add 1 repetition to the hang clean and jerks and lunges each round each arm/leg

Stimulus Goal:

Why Do This Workout?

This workout will test your “grit” muscles. Can you keep working when the going gets tough, can you stick to the boring but rewarding work? 

This workout will put your fitness to the test while adding more shoulder and glute stability.

Volume and Feel: Try to get to at least the round of 8. Pace this early and take it slow and steady. Save some gas in the tank for the final 3-4 minutes.

DB Weight: Moderate weight for the hang clean and jerks and lunges. A weight you could do 8-10 unbroken while fresh.

Specific warm-up focus: Movement overview and preparation.

Scaling Options: Lighter weight on DB for hang clean and jerks and lunges. Lower box on lateral box jumps or lateral box step overs if no jumping.