Workout of the Day

the “TOTAL” blueprint – week 2 day 4

• 4 x 5: pause deadlift @ 6/10 rpe
  • 2 second pause at knee, fast lock out
• 6 sets @ 6/10 RPE:
  • 1 hang clean
  • 1 power clean *touch & go
  • 2 front squats

for time (16-min)

75 hang power cleans (95/65)

*anytime bar drops, run 200m 

the “TOTAL” blueprint – week 2 day 2 

3 sets:

• 6 single-leg box squats / each side (to bench or box)
• 6 scap pull-ups + 3 controlled kip swings
• 6 controlled knee raises (pause at top)
• :20 sideplank (on floor)

6 sets @ 6/10 RPE:

• 1 snatch high pull (off floor)
• 1 high hang snatch
• 1 OHS

3 sets : 2-position snatch (mid-thigh, knee)

*improve technique, ROM + speed through middle

3 rounds (16-min)

• 60 double unders
• 30 alternating arm db snatch (50/35)
• 15 t2b

the “TOTAL” blueprint – week 2 day 1 

2 sets:

• 15 RB face pulls
• 10 goblet squats (controlled descent)
• :60 overhead hold (empty bar)

• 3 x 5 : pause OHS (2 seconds in bottom) @ 6/10 RPE
• 4 x 6: back squat @ 6/10 RPE *quality reps
• 3 x 6: shoulder press
  • *2-second pause overhead each set

3 sets: heavier than last week

• 12 landmine bent-over rows 
• 10 kneeling KB bottoms-up press
• 10 overhead lateral raises

for time (30-min)

• 50 cal ski/row
• 30 kb swings
• 100ft sandbag carry (bearhug/on shoulder)
• 30 box jump overs
• 100 ft sandbag carry
• 30 burpees to plate
• 100 ft sandbag carry
• 30 kb swings
• 50 cal row/ski

for time w/partner (35-min)

4 rounds

• 400m run *together
• 30 db hang snatch (50/35)
• 20 burpees over db

2 rounds

• 200m run *together
• 20 power snatch (135/95)
• 10 burpees over db

the “TOTAL” blueprint – week 1 day 4

4 rounds — sustainable/consistent pace  (35-min)

• 600 m run
• 500/450 m ski
• 100m farmer carry *first tree

rest 2:00 between rounds 

Goal: consistent splits (+/- :30)
RPE 6–7/10

the “TOTAL” blueprint – week 1 day 3

• 3 x 6: tempo deadlift @6/10 rpe
  • fast lockout + 3-second descent
• 6 sets @ 6/10 RPE:
  • 1 clean pull
  • 1 high-hang power clean
  • 2 front squats

for time (14-min)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3- 2 – 1

• bar facing burpees
• deadlift (185/125)

the “TOTAL” blueprint – week 1 day 2 

3 sets:

• 8 single-leg box squats / each side (to bench or box)
• 5 scap pull-ups
• 5 controlled knee raises (pause at top)
• :30 hollow-body hold (on floor)

6 sets @ 6/10 RPE:

• 1 muscle snatch
• 2 OHS
• 1 high-hang squat snatch

3 sets : 3-position snatch (hip, mid-thigh, below knee)

*improve technique, ROM + speed through middle

12-min amrap

• 12/10 cal bike
• 10 alternating arm db snatch (50/35)
• 10 box jump overs

the “TOTAL” blueprint – week 1 day 1 

2 sets:

• 15 RB face pulls
• 10 goblet squats (controlled descent)
• :60 overhead hold (empty bar)
• 4 x 4: pause OHS (2 seconds in bottom) @ 5–6/10 RPE
• 5 x 5: back squat @ 6.5–7/10 RPE
• 4 x 5: shoulder press
  • *5-second overhead hold after final rep of each set

3 sets:

• 12 landmine bent-over rows 
• 10 kneeling KB bottoms-up press
• 10 overhead lateral raises

4 rounds w/partner (40-min)

• 40 cal ski
• 40 sandbag walking lunge steps
• 40 cal row
• 40 burpee broad jumps
• 200 ft farmers carry

TEST DAY

MOVEMENT + STABILITY ASSESSMENTS

Complete all three assessments:

1. Single-Leg Balance / Box Squat
   Max controlled reps on each leg
2. Reverse Hyperextension Hold
   Max quality hold
3. Barbell Overhead Hold
   30% of Shoulder Press 1RM
   Max quality hold up to 1:00

STRENGTH TESTS

Build to a quality:

Shoulder Press – 1RM
Back Squat – 3RM
Deadlift – 5RM

ENDURANCE TEST

TBD – Weather Permitting

Work to approximately RPE 8. Prioritize quality movement—no forced misses or ugly reps.

Record all results and identify your goals for the upcoming program.