Fight Club
Workout Details
3 Rounds for Reps in 17 minutes:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace; avoid going too fast in the first round to reserve energy for later rounds.
- 2Try to complete thrusters and power cleans unbroken if possible, but break them into smaller sets if your form deteriorates.
- 3Focus on explosive power during the box jump-overs for efficiency.
- 4Plan for micro-rests during pull-ups; use a smooth transition to get off the bar quickly.
- 5Use the Assault Bike as a recovery station; control your breathing and keep a steady cadence during your calories.
Safety Considerations
Technical Focus
Ensure proper depth on thrusters and power cleans to avoid back strain.
Recommended Warm-Up
- 2 min easy Assault Bike - 2 min(Gentle warm-up, get the blood flowing.)
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on hip flexors and quads.)
- 10-15 Shoulder Dislocates - 1 min(Use a band or PVC pipe for this stretch.)
- 30 sec Squat Hold - 30 sec(Deep squats to prepare for jumping and lifting.)
- 10 Air Squats(Focus on form, good depth.)
- 10 Push Press with PVC(Warm up shoulders for thrusters.)
- 5 Pull-Up Progressions(Practice strict and kipping pull-ups.)
Scaling Options
Intermediate
Reduce weight and modify movements for manageable intensity.
- 1
thrusters
Reduce weight but maintain movement.
Weight: 75/55 lbs (34/25 kg)
- 2
power cleans
Reduce weight but maintain movement.
Weight: 75/55 lbs (34/25 kg)
- 3
box jump overs
Lower box height to 20 in / 16 in.
- 4
pull ups
Banded Pull-Ups.
- 5
assault bike
Use Assault Bike for calories.
Scaled
Further reduce weights and modify movements for beginner athletes.
- 1
thrusters
Reduce weight significantly.
Weight: 55/35 lbs (25/16 kg)
- 2
power cleans
Reduce weight significantly.
Weight: 55/35 lbs (25/16 kg)
- 3
box jump overs
Box Step-ups instead of jump-overs.
- 4
pull ups
Ring Rows instead of Pull-Ups.
- 5
assault bike
Use Assault Bike for calories.