Workouts for the Week: January 15 – January 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, January 15th

Strength: 16 Minutes – Find a Heavy Complex

1 Deadlift + 1 Power Clean + 1 Hang Clean

Workout: 12 Minutes

6 Rounds – 2 Minutes Each
6 Wall Walk
3 Power Clean (225/155)
Rest remaining time.

Workout Brief

Feel: Muscle / Pace: Grind

Get uncomfortable on the Wall Walks and push the amount of volume you are capable of. The Power Clean weight will likely be three quick singles the entire time. We are looking for :30-1:00 of rest per round.

Tuesday, January 16th

Strength: 16 Minutes

6 x 4 Pause Back Squat @ 55%

Workout: For Time – 16 Minute Cap

16/14 Calorie Bike
21 Dumbbell Push Press (50/35)
21 Pull Up
16/14 Calorie Bike
15 Dumbbell Push Press
15 Chest to Bar
16/1 Calorie Bike
9 Dumbbell Push Press
9 Bar Muscle Up

Workout Brief

Feel: Triple Threat / Pace: Gas

Pause Back Squat cycle week two! Focus should be placed on continuing to open up your bottom position and getting comfortable at a lower depth. In the workout, you want to push yourself hard from the beginning, but ride the redline to ensure you can stay consistent each round.

Wednesday, January 17th

Workout: As Many Rounds as Possible in 20 Minutes

2 Box Jump
2 Push Up
Increase Box Jumps and Push Ups by 2 reps each round. 
At 0:00 and every 2:00, complete 10 V Up.

Workout Brief

Feel: Muscle / Pace: Sustain

The purpose of today is to sustain a low and slow pace and work on accumulating a large amount of quality Push Up volume. Move slow on the Box Jumps and take time to transition and set up for perfect V Ups.

Thursday, January 18th

Workout: Every Minute on the Minute for 28 Minutes

Minute 1: 4-10 Strict Pull Up
Minute 2: Max Rep Shuttle Run
Minute 3: Max Rep Wall Ball
Minute 4: Rest

Workout Brief

Feel: Cardio/Muscle / Pace: Gas

Today, the Strict Pull Ups should be an unbroken set. Focus on keeping your shoulders and back stable through the whole movement. The Shuttle Runs and Wall Balls should be kept to a 70-80% effort and pushed hard as the fatigue builds.

Friday, January 19th


Strength: 16 Minutes

3-3-3-1-1-1: Squat Snatch

Workout: For Time – 10 Minute Cap

Hang Snatch (75/55)
Overhead Squat

Workout Brief

Feel: Reach / Pace: Full Send

Today’s goal is to really dial in your Squat Snatch technique at a higher intensity. Each set of three should be executed with the intention to improve upon your weaknesses. Carry that over into your singles. In the workout, push hard from the start to hang on to the Barbell!

Saturday, January 20th

Workout: For Time – With a Partner – 40 Minute Cap

2 Mile Partner Run
140 Dumbbell Box Step Up (50/35)
120 Handstand Push Up
100 Toes to Bar

Workout Brief

Feel: Triple Threat / Pace: Grind

Lots of volume today – run at a steady pace so you have energy to hit the movements right away once you get back. All of the work after the run is split between you and your partner.



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