In part 1, This is the third week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

In part 2, Choose variations for all movements that allow you to complete rounds in 6:00 or less. The run should take about 3:00, and the pull-ups and swings should take about 60-90 seconds each.

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate 

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 9-12 Minutes 

Dip with Upright Torso

Dip should be straight down with the torso vertical.
Prevents leaning forward and ensures balance for the press.

The strict pull-ups will naturally bring the intensity down in this workout at the halfway point. This creates a structure similar to an interval-style workout with varying intensities.

Work through the strict pull-ups as you can, then challenge yourself with as few sets as possible on the kettlebell swings and a hard pace run at an RPE 7-8 if you have it in you. 

STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent 
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (35/25)
Barbell Hang Power Snatches (65/45)
Russian Kettlebell Swings

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600M RUN

3:45 Time Cap
750/675m Row
600/540m Ski
36/30 Calorie Echo Bike
1,500/1,350m Bike Erg
3:00 Moderate Effort on Treadmill/Runner
48 Shuttle Runs (1 rep = 10m)