In part 1, This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.  In part 2, The intent of this workout is to improve total body VO2 max by working at the highest sustainable pace we can manage across all five rounds.  Pick reps/weights that allow you to complete each movement in 1:00 or less. To complete under the time cap, each movement can average no longer than 1:12.

Score: Time

Target Score: 10-15 Minutes
Stimulus: Lactate Threshold [RPE 6-7]
Loading Target: Light-Moderate Loading
Box Jumps:  Aim to complete sets in 0:30-0:45.  Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
Wallballs: Aim to complete each set of wallballs in 1-3 sets.
Kettlebell Swings: Aim to complete each set of kettlebell swings in 1-3 sets.

Grip the ground

In both our squats we want to target a  grip and twist the ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

Aim to have consistency across all five rounds, with the biggest variance between any round being ±0:15. So if round one takes 2:45, no other round should be faster than 2:30 or slower than 3:00. 

BOX JUMPS

Reduce Box Height
Box Step-Ups
30 Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges

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WALLBALLS

Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
25 Air Squats

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches 
Russian Kettlebell Swings

Aim to arrange the room set up with everything close together, to make for quick transitions.  If athletes need to share boxes, have them go 1:1 taking turns.