Workouts for the Week: April 15 – April 20

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, April 15th

Workout: As Many Reps as Possible

5 Rounds – 2 Minutes Each
200m-400m Run
Max Strict Pull Up
Rest 2:00 between rounds

Cashout – FIT:

1-2 Mile Run

Cashout – FLEX:

8-8-8: Library Deadlift

Workout Brief

Feel: Reach/Muscle / Pace: Interval

The goal of this workout is to achieve a similar amount of reps each round. It is inevitable that the cumulative fatigue will become hard to manage, so start slow and give yourself room to improve each round. Each 400m Run should be a sprint!

Tuesday, April 16th

Strength: 16 Minutes

7-7-4-4: Back Squat
Build in weight each set

Workout: As Many Rounds as Possible in 8 Minutes

10 Back Squat (135/95)
5 Push Up
Increase Push Ups by 5 Reps each round.

Workout Brief

Feel: Muscle / Pace: Grind

All sets in the strength should feel challenging. The final set of four should be as heavy as you can lift on the day! In the workout, don’t sleep on the sets of ten Back Squats. The Push Ups will definitely add up, but use a Barbell weight you can keep unbroken.

Wednesday, April 17th

Workout: For Time – 16 Minute Cap

Single Dumbbell Box Step Up (35/25)
Target Burpee

RX+ – Wear a weightvest (20/14)

Workout Brief

Feel: Triple Threat / Pace: Grind

This workout is all about being able to stay moving on the burpees in the first few rounds! Push yourself to keep moving at a steady pace throughout.

Thursday, April 18th

Workout: For Total Rounds – 25 Minutes

Buy In: 1 Mile Run


As Many Rounds as Possible in 25 Minutes
1 Handstand Push Up
2 Kettlebell Swing (1.5/1)
2 Box Jump
Increase Handstand Push Up by 1 Rep and Kettlebell Swings and Box Jumps by 2 Reps each round.

Workout Brief

Feel: Muscle / Pace: Sustain

The objective of today’s workout is to get as deep into the Handstand Push Ups, Kettlebell Swings, and Box Jumps as possible. Make sure you run at an intensity that allows you to get right to work once you get back into the gym.

Friday, April 19th


Workout: For Total Rounds and Weight – 24 Minutes

Part A: As Many Rounds as Possible in 14 Minutes
4 Power Snatch (135/95)
8 Toes to Bar
24 Double Under

-Rest 2 Minutes-

Part B: 8 Minutes
Find a Heavy Snatch

Workout Brief

Feel: Triple Threat / Pace: Gas

Pick a Power Snatch weight that you can hold onto for at least singles for the entire workout and try to keep the Toes to Bar as unbroken as possible. This is an excellent workout to practice Double Unders to stick with them. The heavy Snatch can be Power or Squat.

Saturday, April 20th

Workout: For Time – With a Partner – 45 Minute Cap

3000m Row
2 Mile Run
40 Squat Clean Thruster (135/95)
40 Squat Clean Thruster (155/105)
20 Squat Clean Thruster (185/125)

Workout Brief

Feel: Triple Threat / Pace: Grind

This workout is a GRIND. Grab a partner and chip away through this thing slowly.



Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Rocktown CrossFit