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Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Back Squats for Load

5 – 5 – 5 – 5 – 5+

Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure. Loads should start heavy today (approximately 70%+ of 1RM or 1RM estimate).

Back Squat (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 12 Minutes of…

10 Barbell Lungesters (95/65)

10 Bar Facing Burpees

Lungesters = 2 Front Rack Forward Lunges (L/R) + 1 Thruster

This workout is about moderate load, nonstop movement, and sustained breathing under leg fatigue . The barbell weight should feel very manageable in the first few rounds , but the combination of lunges + thruster + burpees quickly turns this into a lung, leg, and midline grinder . The goal is repeatable rounds , not all-out sprinting.

This should feel like:

Constant heart rate elevation

Burning legs

Heavy breathing that never fully recovers

No true “rest” anywhere in the workout

Barbell Lungesters – What We’re Training

These demand:

Front rack stability under fatigue

Single-leg strength and balance

Immediate leg-to-overhead power transfer

Coaching focus:

Stay tall in the front rack—don’t let elbows crash on the lunges.

Control the step forward and back—no rushing your feet.

Drive the thruster with your legs, not your shoulders.

One smooth cycle: lunge, lunge, thruster—reset—repeat.

If your front rack collapses early, the weight is too heavy for today.

Burpees Over the Bar

These are your engine tax .

Stay low and efficient.

Step down if needed to avoid redlining early.

Breathe through every rep—don’t hold your breath.

These are meant to:

Spike heart rate

Force composure

Challenge your ability to move while fatigued

Pacing Strategy

This workout punishes athletes who sprint the first 3 minutes.

First 2–3 rounds: smooth, calm, unbroken barbell

Middle rounds: controlled breathing, short transitions

Final 3 minutes: push hard and hang on

You should be able to:

Cycle the barbell for all 10 reps

Keep burpees continuous or in one quick break

Step 1:

10 Double Dumbbell Lungesters (25s/15s)

10 Bar Facing Burpee Step Overs

Step 2:

10 Barbell Lungesters (45/35)

10 Bar Facing Burpee Step Overs or Jump Overs

Step 3:

10 Barbell Lungesters (75/55)

10 Bar Facing Burpees

Step 5:

10 Barbell Lungesters (115/85)

10 Bar Facing Burpees