Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
7 min AMRAP
5 Push up to down dog
1 rope pull (grasp climbing rope and get as high as possible on the rope in one pull)
5 DB Snatch (each side – lightweight – focus on transition – increase across sets)
5 dynamic squat stretch
**2. Workout Prep**
1 set
1 Rope Climb (or halfway for beginners)
2 Handstand Push-Ups
2 Alternating Dumbbell Snatch (workout weight)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
Kratos
10 Rounds:
1 Rope Climb (15ft)
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (70/50)
*Sub 6 pull ups for rope climb
*Sub barbell strict press for HSPU 135/95
Front Squat + Back Squat 5×6
Front squat + Back squat:
(3+3) x 5 sets.
*Rest 60-90 secs between sets*
*Make your last 2 sets challenging but doable.
Accessory
3 Rounds
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)
