Workouts for the Week: March 25 – March 30

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, March 25th

Strength: For Total Weight

Every 1:30 for 9:00
5 Deadlift
Build in weight each set.

Workout: As Many Rounds as Possible in 12 Minutes

2 Strict Pull Up
2 Strict Handstand Push Up
5 Hang Clean (185/125)
Increase Pull Ups and Push Ups by 2 Reps each round.

Workout Brief

Feel: Muscle / Pace: Grind

The goal for today is to get somewhere in the 8-12 rep range. Focus on high quality technique on your strict gymnastics, and transition slowly to the Barbell so you can keep moving the whole time.

Tuesday, March 26th

Strength: 16 Minutes

9-6-3-3-3: Back Squat
Build in weight each set.

Workout: For Time – 14 Minute Cap

100 Double Under
75 Air Squat
50 Crossover
25/20 Calorie Bike

Workout Brief

Feel: Triple Threat / Pace: Gas

For our Strength today, we want to build in weight each set. All three of the final sets of three reps should be heavy and challenging. In the workout, the challenge is going to be mixing leg fatigue with accuracy required to be consistent on the Jump Rope. Once you get to the Bike, push!

Wednesday, March 27th

Workout: As Many Reps as Possible

5 Rounds – 3 Minutes Each
400m Run
12 Dumbbell Push Press (50/35)
Max Rep Push Up
Rest 1:00 between rounds

Workout Brief

Feel: Muscle / Pace: Interval

This interval workout is going to get very challenging to maintain Push Up volume. Your goal is to dial back the intensity of the first round enough that you can try to match it in the remaining round.

Thursday, March 28th

Workout: As Many Rounds as Possible in 30 Minutes – With a Partner

600m Row
30 V Up
60 Target Burpee
30 Weighted Sit Up

Workout Brief

Feel: Reach/Muscle / Pace: Sustain

You and your partner will accumulate a lot of midline fatigue over the course of the workout. Keep moving on the Rower and Burpees, and focus on good control for the core movements.

Friday, March 29th


Strength: 15 Minutes – Find a Heavy Complex

1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Overhead Squat

CrossFit Benchmark Workout: “Amanda” – For Time – 11 Minute Cap

Muscle Up
Squat Snatch (135/95)

Workout Brief

Feel: Muscle / Pace: Full Send!

Use the strength to train and dial in your overhead position and test “Amanda” for our workout today.

Saturday, March 30th

Workout: For Time – With a Partner – 30 Minute Cap

50 Burpee Box Jump Over
100 Single Dumbbell Clean and Jerk (50/35)
800m Partner Run
100 Single Dumbbell Step Up
50 Single Arm Devils Press

Workout Brief

Feel: Muscle / Pace: Grind

All of the work is split in half except for the partner run. Break everything up into small to moderate sets so one partner is always moving!



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