Workouts for the Week: September 25 – September 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, September 25th

Workout: As Many Reps as Possible in 28 Minutes – With a Partner

200 Double Unders
50 Toes to Bar
30 Power Cleans (135/95)
150 Double Unders
40 Toes to Bar
25 Hang Squat Cleans (155/105)
100 Double unders
30 Toes to Bar
20 Power Cleans (185/135)
50 Double Unders
20 Toes to Bar
Max Squat Cleans (205/145)

Workout Brief

Feel: Triple Threat / Pace: Grind

This partner workout is going to be a GRIND. Move through it slow and steady – once you get to the final round of Squat Cleans, go all out! Knock out 1-3 reps at a time then allow your partner to go.

Tuesday, September 26th

Workout: For Time – 22 Minute Cap

8 Rounds
200m Run
16 Dumbbell Hang Snatch
8 Lateral Dumbbell Burpees

Workout Brief

Feel: Cardio/Reach / Pace: Sustain

Today’s intention is to be a higher volume and lower intensity day. Just move your body at a moderate effort and crush the stimulus for the day!

Wednesday, September 27th

Strength: 8 Minutes – Find a Heavy

5 Deadlift

Workout: For Time – 24 Minute Cap

10 Rounds
200m Row
15 Push Up
10 Deadlift (225/155)
Decrease Deadlift by 1 rep each round.

Workout Brief

Feel: Muscle / Pace: Grind

This workout is going to challenge your ability to maintain the position of your back on the Deadlifts. Don’t sleep on the Push Ups! They’re going to add up quickly.

Thursday, September 28th

Strength: 10 Minutes – Find a Heavy

2 Overhead Squat
From the rig.

Workout: For Time – 16 Minute Cap

2 Rounds
10 Box Jump Over
7 Squat Snatch (135/95)
10 Box Jump Over
5 Squat Snatch (155/105)
10 Box Jump Over
3 Squat Snatch (185/135)

Workout Brief

Feel: Reach / Pace: Grind

Today’s focus is consistency on the Snatches. Take your time with each rep to ensure good quality technique on both the Jump Overs and Snatches.

Friday, September 29th


Strength: 8 Minutes – Find a Heavy


Workout: For Time – 18 Minute Cap

10-8-6-4-2: Thruster (135/95)
10-8-6-4-2:  Bar Muscle Up
5-4-3-2-1: Wall Walk + Wall Facing Handstand Push Up

Workout Brief

Feel: Muscle / Pace: Gas

Today’s workout involves higher skill gymnastics that is going to take a lot of focus and effort. Push your Thruster in weight during the Strength and then focus on consistent body position during the workout.

Saturday, September 30th

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

1 Mile Run
80 Single Arm Devils Press (50/35)
60 Abmat Sit Up
40 Synchro Line Facing Burpee

Workout Brief

Feel: Reach / Pace: Grind

This partner workout is a good mix of movements. Start at a steady pace and pick up the intensity on the movements that you split in half. Once you get to the synchro line facing Burpees, try to split them up in as few sets as you and your partner can manage.



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