4 Rounds For Time: 

30/24 Calorie Row 

20 Box Jumps (24"/20") 

10 Power Cleans (155/105)

Time Cap: 20 Minutes

KG | (70/47)


4 Rounds For Time: 

30/24 Calorie Row 

20 Box Jump Overs (24"/20") 

10 Power Cleans

Time Cap: 20 Minutes 

OPEN/QUARTERS Athletes: (155/105)

SEMIS/GAMES Athletes: (185/125)


  • Workout brief: https://youtu.be/SmGdw5ObIDI
  • Resource Links: CompTrain Gym Resource Drive
  • In today’s workout we’re looking for a moderately heavy clean that you can complete steady singles with during the workout. Athletes will feel this one in the lower body push and in the low back with the hip hinge involved in each movement. 
  • Row | 2:00 or less
  • Box Jumps | :90 or less 
  • Power Cleans | Moderate.  :90 or less

The One | Teaching Focus 
  • Open the hips 
  • In all 3 of these movements we want to teach our athletes how to maximize their efficiency and power output by opening the hips. On the rower, open the hips before pulling the handle. On the box, jump by opening the hips, don’t just tuck the legs to get onto the box. In the power clean, complete triple extension by fully opening the hips before pulling the barbell into your front rack. 



  • Reduce volume 
  • Sub machine 

Box jump

  • Reduce height 
  • Reduce volume 
  • Vertical tuck jumps 
  • Step ups 

Power Clean 

  • Reduce load 
  • Reduce volume 
  • Hang Variation 
  • Sub DBs

  • If you’re short on rowers and need to manage a large class you can divide your athlete into two groups and have each group start on a different station. If athletes happen to get to a box at the same time, teach them how to share one box for alternating box jumps. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Pair up & get out barbells
  • 3 Sets 
  • :60 Row 
  1. RD 1 | Easy
  2. RD 2 | Moderate 
  3. RD 3 | Workout pace 
  4. Should be at least halfway to the assigned distance in workout
  • Floor RD 1 
  1. :30 Down dog, pressing head through 
  2. :30 Box steps
  • Floor RD 2 
  1. :30 Push ups 
  2. :30 High Knees 
  • Floor RD 3 
  1. :30 Back rack elbow rotations
  2. :30 Goodmornings

Specific Warm Up (15 Minutes) (9-24)

Power Clean 

  • Establish stance and grip 
  • 5 Dip and drive 
  1. Focus on arms staying long and extending the hips hard
  • 5 Dip, drive, shrug 
  1. Focus on hips opening then shoulders shrugged
  • 5 Dip, drive, high pull 
  1. Focus on hips opening then pulling the elbows high and outside 
  • 5 Reps high hang 
  1. Focus on hard hips and fast elbows 
  • 5 Reps hang 
  1. Focus on bar close, hard hips, and fast elbows 
  • 5 Reps mid shin 
  • 2 Building sets to workout weight 
Primer (6 Minutes) (24-30)
  • Practice Round
  1. 5 Calorie row 
  2. 5 Box jumps 
  3. 5 Power cleans 
  • Break
  • Workout adjustments if needed

Workout (30-50)

Look For 

  • Row | Opening the hips before pulling with the arms. Keep the chain moving in a straight line. 
  • Box Jumps | Opening the hips in the jump, not just tucking the legs 
  • Power Cleans | Opening the hips and extending the legs full before pulling with the arms. 

Post Workout Clean Up & Chat (50-60)


Home Workout  [DBs & jump rope]

4 Rounds For Time: 

30 Alternating DB Sumo Deadlift High Pulls

50 Double unders

10 DB Power Cleans 

Time Cap: 20 Minutes


“If failure is not an option, neither is success.”


We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.


That’s a dangerous person. Dangerous enough… to accomplish something great.


We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.


If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.


Life is so short.

There’s no time to bunt.

Let’s swing for the fences.

After Party 

3 Sets 

5 Barbell bent row 

Max unbroken band assist pull ups