May 11th


Download the week

"Hammer" [HERO]

5 Rounds For Time: 

5 Power Cleans 

10 Front Squats

5 Push Jerks 

20 Pull-ups 

Rest 90 Seconds 

Barbell: (135/95) 

Time Cap: 25 Minutes


See Logistics for team version

KG | (61/43)


Same as class

For the Coach

Resource Drive

Workout Overview


“Hammer” is a significant test of barbell conditioning with a dose of gymnastics included. Much of this workout feels very “DT-esque” and will require athletes to be tactful about how to address the sets and reps of the barbell movements. The athlete’s strategy here should most certainly be “break before you’re broken”. We should encourage a managed effort and pacing that allows athletes to take controlled, planned rest. With that being the case, the :90 included rest should allow athletes to be more aggressive on this workout than they would be with something like a standard “for time” barbell workout like “DT.”


Time to complete work.


Power Cleans | Moderate. Quick singles.
Front Squats | Moderate. 2 sets or less.
Push Jerks | Moderate. Unbroken.
Pull Ups | 3 sets or less.

The One | Teaching Focus

Jump first - “Hips lead the way”
For the power clean as well as the push jerk, our teaching focus is to finish the “jump”, meaning the full extension of the legs & hips before pulling the power clean or pressing in the push jerk.


Power Clean
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
20 Air Squats

Push Jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells

Pull Ups
Reduce Reps
Jumping Pull-ups
Strict (Reduce Reps)
Ring Rows
Alternating Dumbbell Plank Rows


"Team Hammer" [HERO][TEAMS OF 2]10 Rounds For Time: 5 Power Cleans 10 Front Squats5 Push Jerks 20 Pull-ups Barbell: (135/95) * 5 Rounds Each * Switch After Full Rounds 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 

  • Arm swings
  • Arm circles
  • Quad pulls
  • Knuckle draggers
  • Scorpions
  • Downward + upward dogs
  • Inchworm + spidermans
  • Reverse lunge w/ reach
  • Push ups
  • Cossack squats

CT Barbell flow :15-:20 each

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

Specific Warm-Up
(9-19 minutes)

 Pull ups | tell, show, do, check

  • :10 Deadhang
  • :10 Scap pull ups
  • :10 Kips

Focus on a shallow, controlled, tight kip

  • 2x :10 Kip swings

Focus on the swing being controlled by the shoulders/lats

  • 5 Jumping negative pull ups

Sub ring rows if needed

3 Pull ups or workout mod

Push Jerk | tell, show, do, check

  • Establish stance & grip

Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar

  • 5 Dip & hold

Focus on upright toros

  • 5 Dip & drive

Focus on quick turnover from dip to drive

  • 5 Jump & land w/ hands at side

Focus on full extension

  • 5 Jump, Punch, & land

Focus on timing of jumping fully before punching the hands

  • 3 Push jerks with empty bar

Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out

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)


  • N/A

(24-49 minutes)

Practice Round 

  • 2 Power Cleans
  • 5 Front Squats
  • 2 Push Jerks
  • 5 Pull-ups


Workout adjustments if needed

(42-52 minutes)

Look For

  • Power clean

Explosive hip drive. Look for a powerful extension of the hips, with athletes driving through their heels.

  • Front squat

Elbows high. Ensure that the elbows remain high, pointing forward, to maintain the front rack position.

  • Push Jerk

Explosive hip drive. Look for a powerful extension of the hips and knees, transferring force vertically to lift the barbell.

  • Pull ups

Full range of motion. With today being a hero workout, reinforce full range of motion for all athletes whether they’re completing pull ups, scaled pull up variations, or ring rows.

  •  Post Workout Clean Up & Chat (24-49 Minutes)

Additional Elements

Home Workout

5 Rounds For Time:
5 DB Power Cleans
10 DB Front Squats
5 DB Push Jerks
20 Alt DB Plank Rows
Rest 90 Seconds


“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

After Party

3 Sets:
1 Minute Plank
30 Second Side Plank Right
30 Second Side Plank Left
Rest 1 Minute Between Sets

Have questions?

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