3 Rounds:
30 Single Unders
6 Pushups
10 KB Deadlifts
10 double under or 10 attempts
6 jumping ring dips
10 forward lunges
Pre-workoutEMOM 8:
:20 Dead Hang5 Strict Ring Dips
- RX -3 x AMRAP 4:3 rounds:15 KB swings (35/53 lb)30 double-undersThen...Max-reps forward lunges- Rest 1:00 between AMRAPs.
- INTERMEDIATE -3 x AMRAP 4:3 rounds:15 KB swings (35/53 lb)15 double-undersThen...Max-reps forward lunges- Rest 1:00 between AMRAPs.
- BEGINNER -3 x AMRAP 4:3 rounds:10 Russian KB swings (18/26 lb)30 single-undersThen...Max-reps forward lunges- Rest 1:00 between AMRAPs.
- MASTERS 55+ - 3 x AMRAP 4:3 rounds:15 KB swings (26/35 lb)20 double-undersThen...Max-reps forward lunges- Rest 1:00 between AMRAPs.
1 set::45 calf stretch/leg:45 standing quad stretch/leg
3 x AMRAP 4:3 rounds:15 DB swings (35/50 lb)30 double-undersThen...Max-reps walking lunges- Rest 1:00 between AMRAPs.
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.