March 29th


Download the week

Back Squat 

Max repetitions of Back Squats @ 85%

To technical failure



Front Squats 

Bike Erg Calories 

Power Cleans 

Bike Erg Calories 

Barbell: (135/95) 

Time Cap: 15 Minutes

KG | (61/43)



Front Squats 

Echo Bike Calories 

Power Cleans 

Echo Bike Calories 

Barbell: (135/95) 

Time Cap: 15 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1 we have week 2 of our max repetitions cycle. Help athletes understand the intent of today’s strength portion with both a rep target and by providing a clear understanding of “technical failure.” Today's piece is a lighter to moderate weight barbell with a moderate amount of cardio on the bike between our bar movements. Moving well on each of these movements to pace smart and hold off fatigue will help you maintain your breathing in the beginning so that you can push harder as the workout progresses.


Time to complete work.


Front Squats | Light to moderate. 2 sets or less. 
Bike Erg Calories | 1:30/1:10/:45
Power Cleans | Light to moderate. Fast singles.

The One | Teaching Focus

Grip the ground
In both our back squats and front squats we want to target a  grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat. As athletes grip the ground you can cue “knees out” to encourage efficient mechanics.


Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
42-30-18 Air Squats

Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Sub Row/Ski Calories
Sub Assault/Echo Bike Calories


In part 1, make sure athletes have a very clear understanding of what it means to perform to “technical failure.” You can encourage them to look at torso position and bar speeds and metrics of technical quality.

In part 2, if you’re short on bikes you can add a machine and have athletes alternate between the bike and the other machine rather than completing the bike for both monostructural sections of this workout.

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 

  • :30 each
  • Get out barbells
  • Bike
  • Down dog to up dog 
  • Spiderman and reach
  • Samson stretch Right
  • Samson stretch left 
  • Bootstraps 
  • Down dog w/ foot pedal
  • Quad pulls 
  • Cossack squats 
  • Air squats 
  • Bike

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
    Hip-width stance
    Hands just outside shoulders with full grip on the bar
    Bar in contact with shins
    Shoulders slightly over the bar
  • 3 cued reps position 1 (thigh)
  • 3 cued reps position 2 (above knee)
  • 3 cued reps position 3 (mid shin)

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 gripping the ground with the foot
  • 3 cued ¼ Squat & hold
    Focus on hip initiated squat while gripping the ground with the foot
  • 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 

  • 4 Front Squats
  • 6 Bike Erg Calories
  • 4 Power Cleans
  • 6 Bike Calories


Workout adjustments if needed

(39-54 minutes)

Look For
Bike | Posture and Alignment.

Check that athletes maintain a neutral spine and proper posture while riding. The back should be straight, and the shoulders should be relaxed.

Ensure proper alignment of the hips, knees, and ankles during the pedal stroke.

Front Squat | Chest up.

Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward. Elbows high.

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

Power Clean | Catch.

Butt back, feet flat, elbows high, bar on shoulders in the receiving position.

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

Additional Elements

Home Workout

DB Front Squats
DB Power Cleans
Step back lunges each leg
Time Cap: 15 Minutes


“It’s not how much we give, but how much love we put into giving.” - Mother Theresa

Imagine we’re oving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response... “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

After Party

4 Sets
25’ Double DB front rack walking lunge
Rest 1:00 between sets

Have questions?

Reach out!

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