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Back Squat (10 min to establish 3 x5)

Back Squat (10 min to establish 3 x5)

Back Squat (10 min to establish 3 x5)


“Finish Line” (Time)

“Finish Line”

For Time:


Kettlebell Swings


Directly Into…

800 Meter Run

14 min Time Cap

Subs:-1000m Row or 50/35 Cal Bike

RX+-Same as RX

RX -53/35#

50-59 -35/26#


Basics-12-9-6 – 200m Run

Today’s two-part training day combines strength with a simple conditioning workout

We’ll start by completing 3 working sets of 5 back squats

Before the working sets, we’ll complete a few warmup sets

There is the option to build to a heavy set of 5 or stay at a challenging load across

Record the weight used for all 3 sets

Our conditioning piece begins with a 21-15-9 and ends with a cash-out run

“Finish Line” flows like this:

21 Kettlebell Swings

21 Burpees

15 Kettlebell Swings

15 Burpees

9 Kettlebell Swings

9 Burpees

800 Meter Run

We expect this shorter workout to take between 7-12 minutes to complete

With lower overall volume, we get the most out of this piece by bringing the intensity


These are full swings that finish all the way overhead

Choose a weight that allows you to complete the double digit sets (21-15) with 1 break maximum


These are standard burpees:

Chest and thighs hit the floor in the bottom

Jump or step off the floor

Finish at full extension with a small clap overhead and air under the feet


MIDLINE WSU SU HH (3 Rounds for time)

3 Giant Sets:

10 Weighted Sit-ups

20 Sit-ups (Unweighted)

:30 Second Hollow Hold

Rest 2 Minutes Between Sets

RX+-50/35 DB

RX- 35/20 DB

M1- 20/15 DB

M2- 15/10 DB