May 4th


Download the week

"Great Success!" 

AMRAP 25: 

[3 Rounds Each]: 

P1: 500/450 Meter Row 

P2: 30 Toes to Bar 

P3: 15 Power Cleans (155/105) 

Time Remaining: 

Max Bar-Facing Burpees 

* Rotate After All Teammates Finish Station 

* Each Teammate Goes Through 3 Times 

* After 3 Rounds Each, Move To Burpees 

* Score Total Team Burpees 

KG | (70/47)


On the 6:00 x 3 Rounds

500/450 Meter Row 

20 Toes to Bar 

15 Power Cleans (185/125)

Time Remaining:

Max Bar-Facing Burpees 

Rest 3:00 between rounds

For the Coach

Resource Drive

Workout Overview


"Yay burpees!" Said Ben... Maybe. Fun little team triplet today of cardio, gymnastics and a barbell, with a nifty cash out of bar-facing burpees. In the first part we're finding sets and rest that let us keep moving but that will save us a little bit of hip explosiveness to grind our way through this set of burpees without having to slow significantly.


Time to complete work.


Row | About 2:00 of work.
Toes to Bar | About 1:30 of work. Up to 4 sets with consistently short rest between sets.
Power Cleans | 1:30 or less of work. Fast singles or smaller cycled sets.
Bar-facing Burpees | 5:00 or less of work. Must be perpendicular to barbell, two feet in the air at the same time to mark as Rx.

The One | Teaching Focus

Power Clean Catch
Teach the receiving position of the power clean as:
Butt back 
Feet flat 
Knees out 
Elbows up


Reduce Distance
Time Cap
400/360m Ski
1000/900m Bike
400m Run
300m Air Run

Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest

Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Sub Box Jumps (24"/20")

Bar Facing Burpees
Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
50/45 Calories On Any Machine


Indy Version
For Time:
[3 Rounds]:
500/450 Meter Row
30 Toes to Bar
15 Power Cleans (155/105)
Directly Into…
50 Bar-Facing Burpees
Time Cap: 30 Minutes

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 0:20-0:30

  • Row
  • Downward + upward dogs
  • Samson R
  • Samson L
  • Row
  • Inchworm + spiderman
  • Hollow body rocks
  • Quick ups
  • Row
  • Sit ups
  • Burpees

CT Barbell flow :15-:20 each

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

Specific Warm-Up
(9-21 minutes)

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

Shoulders slightly over the bar

  • Establish catch position

Butt back

Feet flat

Knees out

Elbows up

  • 3 Cued reps position 1 (mid thigh

Focus on catch position

  • 3 Cued reps position 2 (above knee)

Focus on catch position

  • 3 Cued reps positon 3 (mid shin)

Focus on catch position

TTB | tell, show, do, check

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification


  • N/A

(21-27 minutes)

Practice Round 

  • 150/125 Meter Row
  • 5 Toes to Bar
  • 3 Power Cleans
  • 3 Bar-Facing Burpees


Workout adjustments if needed

(27-52 minutes)

Look For

  • Row

Arm Movement. Emphasize a smooth and controlled arm movement, with the elbows bending only after the legs have fully extended. Encourage a straight chain path during the pull phase, avoiding unnecessary deviations.

  • TTB

Shoulder initiated kip. Cue athletes to squeeze the stomach and legs while pushing and pulling the rig with the arms.

  • Power Clean

Catch position. Cue butt back, feet flat, knees out, and elbows up. Cue “fast elbows”.

  • Burpees Over Bar

Footwork. Athletes should increase their efficiency by having their step out of the burpee be the step into their jump over the bar, avoiding unnecessary steps.

  •  Post Workout Clean Up & Chat (52-60 Minutes)

Additional Elements

Home Workout

On the 6:00 x 3 Rounds
400m Run
20 V-ups
15 Double DB  Power Cleans (185/125)
Time Remaining:


“Build before you have to.” - James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But - what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.Build the skill set before you need to use it.

Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

After Party

3 Sets
12 Bulgarian split squats each leg
20 Banded goodmornings

Have questions?

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