Power Development — Hang Power Clean

Every 2:00 × 7 sets

– 2 hang power cleans

Build gradually to RPE 8, with no misses.

Keep the focus on speed and quality rather than chasing a max.

Unilateral Strength

Front-Rack Step-Back Lunge

3 × 6/leg @ RPE 7, using a single KB or DB.

METCON — “Fast Four”

4 rounds, each on a 4-minute clock

• 12/10 calories bike or row

• 12 alternating jumping lunges

• 10 plank up-downs

Rest for the remaining time.

Score: Slowest round.

Intent: 2:00–2:45 of work per round. Scale jumping lunges to alternating reverse lunges.

Power Development — Hang Power Clean

Every 2:00 × 7 sets

– 2 hang power cleans

Build gradually to RPE 8, with no misses.

Keep the focus on speed and quality rather than chasing a max.

Unilateral Strength

Front-Rack Step-Back Lunge

3 × 6/leg @ RPE 7, using a single KB or DB.

METCON — “Fast Four”

4 rounds, each on a 4-minute clock

• 12/10 calories bike or row

• 12 alternating jumping lunges

• 10 plank up-downs

Rest for the remaining time.

Score: Slowest round.

Intent: 2:00–2:45 of work per round. Scale jumping lunges to alternating reverse lunges.

Power Development — Hang Power Clean

Every 2:00 × 7 sets

– 2 hang power cleans

Build gradually to RPE 8, with no misses.

Keep the focus on speed and quality rather than chasing a max.

Unilateral Strength

Front-Rack Step-Back Lunge

3 × 6/leg @ RPE 7, using a single KB or DB.

METCON — “Fast Four”

4 rounds, each on a 4-minute clock

• 12/10 calories bike or row

• 12 alternating jumping lunges

• 10 plank up-downs

Rest for the remaining time.

Score: Slowest round.

Intent: 2:00–2:45 of work per round. Scale jumping lunges to alternating reverse lunges.

Strength

A1. Strict Pull-Up / Assisted Pull-Up

5 × 3–5, slightly more challenging than Week 3.

A2. DB L-Seated Presses

4 × 5 @ RPE 8.

Accessory: 3 × 8/side single-arm chest-supported DB row.

METCON — “The Gymnastics Clock”

18-minute alternating EMOM

Repeat 6 cycles.

Intent: RPE 7. Finish each minute with at least 15 seconds of recovery.

Strength

A1. Strict Pull-Up / Assisted Pull-Up

5 × 3–5, slightly more challenging than Week 3.

A2. DB L-Seated Presses

4 × 5 @ RPE 8.

Accessory: 3 × 8/side single-arm chest-supported DB row.

METCON — “The Gymnastics Clock”

18-minute alternating EMOM

Repeat 6 cycles.

Intent: RPE 7. Finish each minute with at least 15 seconds of recovery.

Strength

A1. Strict Pull-Up / Assisted Pull-Up

5 × 3–5, slightly more challenging than Week 3.

A2. DB L-Seated Presses

4 × 5 @ RPE 8.

Accessory: 3 × 8/side single-arm chest-supported DB row.

METCON — “The Gymnastics Clock”

18-minute alternating EMOM

Repeat 6 cycles.

Intent: RPE 7. Finish each minute with at least 15 seconds of recovery.

Strength — Front Squat

This is our heaviest front-squat exposure so far.

METCON — “The Countdown”

For Time — 12-minute cap

15-12-9-6 reps of:

• Dumbbell hang squat cleans

• Hand-release push-ups

After each round:

– 30 double unders or 60 single unders

Intent: RPE 7–8, approximately 8–11 minutes. Choose DBs that allow sets of at least 6–8 reps early.

Strength — Front Squat

This is our heaviest front-squat exposure so far.

METCON — “The Countdown”

For Time — 12-minute cap

15-12-9-6 reps of:

• Dumbbell hang squat cleans

• Hand-release push-ups

After each round:

– 30 double unders or 60 single unders

Intent: RPE 7–8, approximately 8–11 minutes. Choose DBs that allow sets of at least 6–8 reps early.

Strength — Front Squat

This is our heaviest front-squat exposure so far.

METCON — “The Countdown”

For Time — 12-minute cap

15-12-9-6 reps of:

• Dumbbell hang squat cleans

• Hand-release push-ups

After each round:

– 30 double unders or 60 single unders

Intent: RPE 7–8, approximately 8–11 minutes. Choose DBs that allow sets of at least 6–8 reps early.

Strength A — Barbell Good Morning

We can gradually increase loading if positions are excellent, but I still don’t want anyone grinding through good mornings.

Strength B — Push Press

Powerful leg drive and a stable overhead finish.

METCON — “Three-Minute Warning”

Every 3:00 × 4 rounds

• 8 alternating KB front-rack lunges

• 10 sit-throughs (5/side)

• 12/10 calories row or bike or 100m Run

Rest the remaining time.

Score: Slowest round.

Intent: Controlled hard intervals, RPE 7–8. Athletes should finish with at least 30–45 seconds to recover.

Strength A — Barbell Good Morning

We can gradually increase loading if positions are excellent, but I still don’t want anyone grinding through good mornings.

Strength B — Push Press

Powerful leg drive and a stable overhead finish.

METCON — “Three-Minute Warning”

Every 3:00 × 4 rounds

• 8 alternating KB front-rack lunges

• 10 sit-throughs (5/side)

• 12/10 calories row or bike or 100m Run

Rest the remaining time.

Score: Slowest round.

Intent: Controlled hard intervals, RPE 7–8. Athletes should finish with at least 30–45 seconds to recover.

Strength A — Barbell Good Morning

We can gradually increase loading if positions are excellent, but I still don’t want anyone grinding through good mornings.

Strength B — Push Press

Powerful leg drive and a stable overhead finish.

METCON — “Three-Minute Warning”

Every 3:00 × 4 rounds

• 8 alternating KB front-rack lunges

• 10 sit-throughs (5/side)

• 12/10 calories row or bike or 100m Run

Rest the remaining time.

Score: Slowest round.

Intent: Controlled hard intervals, RPE 7–8. Athletes should finish with at least 30–45 seconds to recover.

Unilateral Strength & Stability

3 quality rounds:

• 8 Cossack squats/side

• 8 single-leg glute bridges/side

• 6 light Turkish get-ups total

• 20-second Copenhagen plank/side

Conditioning — “Flow State”

22 minutes continuous, conversational pace

• 2 minutes easy row, bike, or jog

• 10 ring rows

• 12 light med-ball bear-hug squats

• 20m backward walk or light sled drag

• 10 alternating standing knee-to-elbow crunches

Repeat comfortably.

RPE 5–6. No score.

Unilateral Strength & Stability

3 quality rounds:

• 8 Cossack squats/side

• 8 single-leg glute bridges/side

• 6 light Turkish get-ups total

• 20-second Copenhagen plank/side

Conditioning — “Flow State”

22 minutes continuous, conversational pace

• 2 minutes easy row, bike, or jog

• 10 ring rows

• 12 light med-ball bear-hug squats

• 20m backward walk or light sled drag

• 10 alternating standing knee-to-elbow crunches

Repeat comfortably.

RPE 5–6. No score.

Unilateral Strength & Stability

3 quality rounds:

• 8 Cossack squats/side

• 8 single-leg glute bridges/side

• 6 light Turkish get-ups total

• 20-second Copenhagen plank/side

Conditioning — “Flow State”

22 minutes continuous, conversational pace

• 2 minutes easy row, bike, or jog

• 10 ring rows

• 12 light med-ball bear-hug squats

• 20m backward walk or light sled drag

• 10 alternating standing knee-to-elbow crunches

Repeat comfortably.

RPE 5–6. No score.

Unilateral Strength

Lateral Lunge — Goblet Loaded

3 × 8/side @ RPE 7.

METCON — “Speed Trap”

8 rounds

• 20 seconds hard shuttle sprint

• 60 seconds walk/rest

Score: Total completed shuttle lengths.

Mark 20-ft lanes.

Intent: Fast, repeatable efforts with full control of direction changes. No all-out sprinting if technique or footing deteriorates.

This is a true speed day, not a long aerobic grind.

Unilateral Strength

Lateral Lunge — Goblet Loaded

3 × 8/side @ RPE 7.

METCON — “Speed Trap”

8 rounds

• 20 seconds hard shuttle sprint

• 60 seconds walk/rest

Score: Total completed shuttle lengths.

Mark 20-ft lanes.

Intent: Fast, repeatable efforts with full control of direction changes. No all-out sprinting if technique or footing deteriorates.

This is a true speed day, not a long aerobic grind.

Unilateral Strength

Lateral Lunge — Goblet Loaded

3 × 8/side @ RPE 7.

METCON — “Speed Trap”

8 rounds

• 20 seconds hard shuttle sprint

• 60 seconds walk/rest

Score: Total completed shuttle lengths.

Mark 20-ft lanes.

Intent: Fast, repeatable efforts with full control of direction changes. No all-out sprinting if technique or footing deteriorates.

This is a true speed day, not a long aerobic grind.