1 set::20 shuttle runs, slow:20 butt kickers:20 up-downs:20 plank shoulder taps:20 mountain climbers200-meter run, faster- 1 shuttle run is 25 ft out and back.1 set:30 single-unders5 V-ups8 kip swings5 x 2 single-unders + 1 double-under8 kipping knee raises2 sets:15 double-unders5 toes-to-bars
Pre-workoutBuild to clean and jerk loading
- RX - 5 rounds for time with a partner:24 double-unders19 toes-to-bars2 clean and jerks (135/205 lb)400-m run- Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
- INTERMEDIATE - 5 rounds for time with a partner:24 double-unders19 toes-to-bars2 clean and jerks (105/155 lb)400-m run- Share the double-under, toes-to-bar, and clean and jerk reps as desired; complete the run together.
- BEGINNER - 5 rounds for time with a partner:24 single-unders19 knees-above-hips2 clean and jerks (35/45 lb)400-m run- Share all work evenly.
- MASTERS 55+ -5 rounds for time with a partner:24 double-unders19 toes-to-bars2 clean and jerks (105/155 lb)400-m run- Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Accumulate:1:00 foam roll calf/leg1:00 lacrosse ball roll/foot
5 rounds for time with a partner:24 double-unders19 V-ups2 DB complex sets- Both partners perform 24 double-unders and 1 rep of the complex; share the V-ups as desired; complete the run together.- 1 dumbbell complex = 5 dumbbell power cleans + 4 dumbbell shoulder-to-overheads + 3 dumbbell clean and jerks.
- Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts and you are not getting enough rest between efforts.- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.