Back Squat 1×1

* Use the heaviest weight you can for the set.

Heavy Single in 10-12 minutes.

Rest a little longer than normal between sets when you reach heavier weights.

All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).

As many reps as possible in 10 mins of:

3 Burpee Pull-ups

3 Box Jump Overs, 30/24 in

6 Burpee Pull-ups

6 Box Jump Overs, 30/24 in

9 Burpee Pull-ups

9 Box Jump Overs, 30/24 in

… Continue adding 3 reps each round to each movement until time expires.

Target Round: Round of 15 Box Jump Overs
Minimum Round before scaling: Round of 12 Burpee Pull Ups
Large Class Target Round: Same
Large Class Minimum Round before scaling: Same

The stimulus is moderate pacing while being slightly conservative early on to allow for a constant workflow through the larger sets. This workout is all Up and Down, which will make breathing difficult as the reps climb. Remind everyone repeatedly that itโ€™s not won off the start but through being controlled and consistent.

Ensure everyone understands hand placement for the burpee pull-ups and transitions on and off the box.