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STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Front Squats. In Part 2 athletes will complete 3 rounds for time of 20 Burpee Pull-Ups, then 20 Front Squats, finishing each round with 20 Box Jumps.

STIMULUS: “The Admiral” is a Threshold workout.

STRATEGY: Athletes should aim to complete 20 Burpee Pull-Ups in 2:30 or less, the Front Squats in 2:00 or less and the Box Jumps in 1:30 or less.

SCALING: Athletes should choose a number of Burpee Pull-Ups that they can complete in the given time, and a variation that allows for them to move constantly for all the reps. Athletes should choose a weight for the Front Squat that allows them to complete 20 reps in 3 sets or less and a number of reps that can be completed in 2:00 or less. Athletes should choose a number of box jumps that they can complete in a 1:30.

SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes score will be the time it takes them to complete the workout.


-Midline but mostly leg heavy day

-Take planned breaks on front squats if needed

-Move at consistent pace through Burpee Pull-Ups and Box Jumps


Front Squat (5 sets of 3 *Score Heaviest)


The Admiral (Time)


3 Rounds For Time

20 Burpee Pull-ups

20 Front Squats

20 Box Jumps

20 Min Time Cap

RX+-155/105, 24/20″

RX -135/95#, 24/20″

50-59-115/75#, 20/16″ Jumping Burpee Pull-up

60+-95/65# Step Ups, Burpee Ring Rows

Basics-10 of each, FS w PVC, Step Ups,

Burpee Ring Rows