Deadlift 3×5


12 Clean Pulls
10 Weighted Chins

Four rounds

Post time to comments.

*Starting to use Wendler’s “Boring but Big” 5/3/1 template for the metcons. The lower volume should accommodate the endurance/sport-specific work.

Here’s the basic work week movement list:

Day 1 – Squat
Day 2 – Deadlift
Day 3 – Rest
Day 4 – Only Sport-Specific work
Day 5 – Squat
Day 6 – Press



EMOTM (Every minute on the minute. The faster you do the exercises, the more time to rest.)

10 Air Squats
10 Pushups
10 Plank Burpee

10 minutes

Post “complete” to comments.




  1. Ouch. Complete. Subbed 5 plank burbees in 3rd minute and subbed 8 squats in last 2 minutes. Subbed chest pushups on failure to get 10 starting on minute 7.

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