7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Spartan WOD
8 Rounds, Every 4 Minutes
3 Strict Pull-ups
6 Plate Burpees
9 KB Deadlifts 53/35
15/12 Calorie Ski

Workout Notes:


  • Positioning is the focus of our opening piece for today
  • At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
  • The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos
  • During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean
  • Rest as needed between sets to maintain quality


  • Slowing things down really allows you to feel out a couple key points:
  • **Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
  • Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee


  • Going fast and furious in these quick, well-balanced intervals
  • We have a little gymnastics, a little weightlifting, and a little work on the bike
  • The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking
  • Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time
  • Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest