Download the week

Power Clean 

Max Repetitions of Power Clean @ 90%

* To Technical Failure 

"Donny" [HERO]


Deadlifts (225/155)


Time Cap: 18 Minutes


KG | (102/70)


Same as class workout

For the Coach

Resource Drive

Workout Overview


In part 1, we’re in week 3 of our our max reps power clean. Athlete’s should target 2-5 touch and go reps with minimal deviation in mechanics. If athlete’s are unaware of their 90%, they should use the 2-5 rep range to choose an appropriate load.


Time to complete work. Add 1 second per rep to your score if time capped.


Deadlifts | 1-3 sets with very short rest between if breaking.
Burpees | 1:30, 1:00, :30 of work respectively.

The One | Teaching Focus

Flat back 
Today, we’re emphasizing maintaining the lumbar curve in the deadlift. Athletes should seek to maintain the natural curve in the lower spine throughout the entire rep.


Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

Reduce Reps
1:30, 1:00, :30 Time Caps
21/15/9 Cals On Any Machine


In part 1, technical failure can be recognized as a loss in a sound catch position, receiving the bar “low”, or the bar speed moving slowly. 

Have athletes check their history for past results for this benchmark, hero workout. REPEAT FROM 12/6/22

For today’s hero workout, it’s important to bring attention to the reason for performing hero workouts and the particular person this workout is written in honor of.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow :20 - :30 each

  • Arm swings
  • Arm wraps
  • Quad pulls
  • Knee pulls
  • Bike
  • Inchworm to spiderman  
  • Scorpions
  • Down dog to push ups
  • No push up burpee
  • Burpee

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-19 minutes)

Deadlift | tell, show, do, check

  • Establish stance, grip, & set up

Bar over middle of foot

Bar in contact with shins

Shoulders over bar

Eyes forward

  • 5 Cued reps hips to above knee

Hips back first in the descent

Bar close

  • 5 Cued reps above knee to mid shin

Knees out of the way

  • 5 Cued reps mid shin to standing

Driving with the legs

Shoulders and hips rise together until bar passes knee

Power Clean | tell, show, do, check

  • Establish stance, grip, & set-up

Hip-width stance

Hands just outside shoulders with full grip on the bar

Bar in contact with shins

Hips down

Shoulders slightly over the bar

  • Teach receiving position

Feet flat, butt back, knees out, elbows high

  • 5 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

  • 5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

  • 3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight

Hold landing position

  • Add lightweight
  • 2 Cued reps

Focus on set up

Focus on full extension before pulling and catching

Focus on receiving position

(19-31 minutes)

  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets
  1. Calling athletes on the minute
  2. Manage the room and give yourself opportunity to see/correct each athlete at least once. 
  • Transition to part 2

(31-37 minutes)

Practice Round 

  • 4 Deadlifts
  • 4 Burpees
  • 2 Deadlifts
  • 2 Burpees


Workout adjustments if needed

(37-55 minutes)

Look For

  • Burpees

Landing. Land with the feet flat and outside the hands. 

  • Deadlift

Set back. Each rep, athletes should set their back before driving the barbell off of the ground.

Post Workout Clean Up & Chat (55-60)

Additional Elements

Home Workout

DB Deadlifts
BurpeesTime Cap: 18 Minutes


“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

After Party

2 Sets
100m Heavy farmers carry
50 Abmat sit ups

Have questions?

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