April 12th


Download the week

Front Squat

Max Repetitions of Front Squats @ 80%

*To Technical Failure 

"Make It A Double" 

For Time: 

21 Pull-ups

42 Double Unders 

21 Front Squats

42 Double Unders 

18 Pull-ups

36 Double Unders 

18 Front Squats

36 Double Unders 

15 Pull-ups

30 Double Unders 

15 Front Squats

30 Double Unders 

Barbell: (115/85) 

Time Cap: 15 Minutes

KG | (52/38)


For Time:

21 Pull-ups

42 Crossover Single-unders

21 Front Squats

42 Double Unders

18 Chest To Bar Pull-ups

36 Crossover Single-unders

18 Front Squats

36 Double Unders

15 Bar Muscle Ups

30 Crossover Single-unders

15 Front Squats

30 Double Unders

Barbell: (135/95)

Time Cap: 15 Minutes

KG | (61/43)

For the Coach

Resource Drive

Workout Overview


In part 1, we’re getting started with a new micro cycle within the max repetitions strength cycle. In the cycle we’re continuing to target “technical” failure and not actual reps to full failure. Athletes should target 6-12 reps at 80% of their 1RM.

In part 2 we have a fun couplet and unique format. In this workout athletes should manage their effort on the front end so that they can increase their pace as the volume begins to drop.


Time to complete work


Pull Ups | 3/2/1 sets respectively
Front Squats | Light load. 3/2/1 sets respectively
Double Unders | :60/:45/:30 respectively

The One | Teaching Focus

Bar stays over the foot
In the front squats we want to emphasize a straight bar path and maintaining the load over the center of mass throughout the rep. You can cue this specifically by having the athlete focus on lifting the chest or elbows throughout the rep.


Pull ups
Banded Pull-Ups
Ring Rows
Jumping Pull-ups
Alternating Dumbbell Plank Rows

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
2x Air Squats

Double Unders
Reduce Reps
1.5x Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:60/:45/:30 On Any Machine


In part 1, make sure that athletes have a very clear understanding of the stimulus target for the day. Athletes should know that the rep target is 6-12 reps and that “technical” failure means a deviation in mechanics or a slowing in bar speed.

In part 2, you can allow athletes to share a barbell and start on different movements. For example, one athlete would begin with the pull up couplet while the other begins with the front squat couplet.

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 

  • Get out ropes & barbells 
  • :20-:30 each
  • Alternating spiderman 
  • Downward dog 
  • Forearm & wrist floor stretch 
  • Puppy pose 
  • Bootstraps

CT Barbell Flow

  • :15 - :20 each
  • Goodmornings
  • Back squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats

Specific Warm-Up
(9-21 minutes)

Pull ups & Double Unders | tell, show, do, check 

  • :20/on :10/off
  • Dead hang
  • Single unders
  • Scap pull ups
  • Single unders
  • Kips
    Focus on feet together and squeezed legs & stomach
  • Big, slow single unders
  • Jumping negative pull ups
    Modify to ring rows
  • Single, single, double
  • Pull up workout movement
  • Jump rope workout movement

Front Squat | tell, show, do, check

  • Establish stance & grip
    Shoulder-width stance
    Hands just outside shoulders
    Loose fingertip grip on the bar
    Elbows high (upper arm parallel to the ground)
    Midline is braced
  • 3 cued ¼ Squat & Hold
    Focus on high elbows in setup and hold
    Bring attention to the bar remaining over the midfoot
  • 3 cued Squat & hold
    Focus on high elbows throughout the rep and in the bottom position
  • 2 Cued Squat & Hold
    Focus on leading with the elbows as the athlete stands

(21-33 minutes)

  • 10:00 window 
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 7 Pull ups 
  • 20 Double unders 
  • 7 Front Squats


Workout adjustments if needed

(39-54 minutes)

Look For

  • Pull Ups | Elbow Position.

Monitor the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.

  • Double Unders | Positioning.

Encourage athletes to keep their hands down and in front of their body and to maintain straight legs as they jump.

  • Front Squats | Bar over midfoot.

Maintain focus on the teaching point of keeping the bar over the midfoot & center of mass throughout the rep. Cue athletes to keep their elbows high and chest lifted. 

  •  Post Workout Clean Up & Chat (54-60 Minutes)

Additional Elements

Home Workout

For Time:
21 Alternating DB plank row
42 Double Unders
21 DB Front Squats
42 Double Unders
18 Alternating DB plank row
36 Double Unders
18 DB Front Squats
36 Double Unders
15 Alternating DB plank row
30 Double Unders
15 DB Front Squats
30 Double Unders


“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

After Party

3 Sets
12 KB horn curls
6 KB arnold press each arm

Have questions?

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