General Warm-Up

  • 1:00 Row + 1:00 Jump Rope
  • :30/:30 Quadruped Adductor Hip Rock
  • :30 Down Dog Calf Stretch
  • :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
  • :30/:30 Couch Stretch
  • 2 Sets
  • 10 Pause Glute Bridges (2sec)
  • :30 Dead-Bug Alternating Heel Taps
  • :30 Alternating Bird-Dogs
  • 8/8 Staggered Stance Single KB RDL

Specific Prep

  • 2-3 Sets:
  • :30-:45 Row, Building Pace
  • 5 Romanian Deadlifts
  • 3 Hang Clean High Pulls
  • 5 Hang Power Cleans
  • 3 Seated Box Jumps, building to working height
  • :30 Jump Rope Practice

Barbell Prep and Primer

  • 3 Sets:
  • 3 Deadlifts + 2 Seated Box Jumps
  • Building to working Loads

Deadlift

Every 3:00 x 5 Sets
6-5-4-3-3 reps + 3 Seated Box Jumps each set
Starting @ 65% on Set 1 (6 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5

Descending rep scheme deadlifts paired with seated box jumps, building from 65% to heavy triple

Level 1

Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump. Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

1RM (kg) 65% 70% 75% 80% 85%
70 46 49 53 56 60
80 52 56 60 64 68
90 59 63 68 72 77
100 65 70 75 80 85
110 72 77 83 88 94
120 78 84 90 96 102
130 85 91 98 104 111
140 91 98 105 112 119
150 98 105 113 120 128
160 104 112 120 128 136
170 111 119 128 136 145
180 117 126 135 144 153

Central Intelligence

For Time Cap 13:00

Three-part chipper testing aerobic capacity and barbell stamina: 1k row, 30 hang power cleans, 100 double unders

Rx
  1. 1000m Row
  2. 30 Hang Power Cleans
    70kg48kg
  3. 100 Double Unders
Level 2
  1. 1000m Row
  2. 30 Hang Power Cleans
    52kg34kg
  3. 100 Double Unders
Level 1
  1. 750m Row
  2. 20 Hang Power Cleans
    34kg25kg
  3. 100 Single Unders
Big Class Option 1
Start athletes on a 2:15 Delay and rolling as groups to allow 3 or more groups to hit this.
Row
Run
or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Hang Power Cleans
70kg48kg
Double Unders
Big Class Option 2
Have 1/2 the group hit as prescribed and half hit this way. Reverse order of movements.
Double Unders
Hang Power Cleans
70kg48kg
Row

PRVN Mobility #4

  • 10/10 Quadruped Adductor Hip Rock (5s Pause)
  • 1:00/1:00 Half Kneeling Hamstring Stretch
  • 1:00 Down Dog Calf Stretch
  • 1:00 Saddle Pose

Optional Accessories

3 Sets:
  • :40 RKC Plank
  • :40 Sorenson Hold (Weighted)
  • :20/:20 Paloff Press Hold
Goal: 7-11 minutes RPE: 8/10 Cap: 13:00 Stimulus: Barbell Conditioning / Aerobic Threshold

Primary: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.

Strategy

"Central Intelligence" is not all that its name suggests. It's a 3-Part Chipper that tests aerobic capacity and barbell stamina in sequence. Row at a pace you can sustain into the cleans without too much rest at roughly a 1:50-2:00/ 2:00-2:10 pace per 500m effort for most athletes. On the Hang Power Cleans, plan your sets before you start. A 10-10-10 or 10-8-7-5 approach will serve most athletes better than going unbroken and then standing over the bar unable to move. Keep the bar close, and turnover quick, and use your hips, avoiding the urge to curl the barbell. Transition straight to the jump rope. Double Unders should be fast and rhythmic; get into a flow early and don't break unless you have to. Athletes who can find a rhythm on the rope will close this out strong.

Modifications

Hang Power Cleans: Look to lighten the load or move to Dumbbell Hang Power Cleans (2x) for athletes with movement limitations and shoulder impingement issues. Double Unders: 1.5:1 Single Unders (150 reps) or Plate Hops for newer athletes. Line Hops are even an option today. Row: Sub a 2k Bike Erg or 1k Ski Erg as the equivalent for the day.

Class Date Class Stream Text Size Theme Window Display Letitia Puni Tuesday 17th Mar 2026 Warm-Up Flow General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch - 2 Sets 10 Pause Glute Bridges (2sec) :30 Dead-Bug Alternating Heel Taps :30 Alternating Bird-Dogs 8/8 Staggered Stance Single KB RDL Specific Prep 2-3 Sets: :30-:45 Row, Building Pace 5 Romanian Deadlifts 3 Hang Clean High Pulls 5 Hang Power Cleans 3 Seated Box Jumps, building to working height :30 Jump Rope Practice Barbell Prep and Primer 3 Sets: 3 Deadlifts + 2 Seated Box Jumps Building to working Loads Deadlift Weight 5 sets, 3:00 Coaches Notes Every 3:00 x 5 Sets Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box) Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box) Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box) Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box) Set 5: 3 Deadlifts + 3 Seated Box Jump (High Box) Starting @ 65% on Set 1 (6 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5 Modifications: Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps ) "Central Intelligence" Time For Time: 1k Row 30 Hang Power Cleans 100 Double Unders Barbell: 155/105lb, 70/48kg Score = Time Level 2 For Time: 1k Row 30 Hang Power Cleans 100 Double Unders Barbell: 115/75lb, 52/34kg Level 1 For Time: 750m Row 20 Hang Power Cleans 100 Single Unders Barbell: 75/55lb, 34/25kg Competitor For Time: 1k Row 30 Hang Power Cleans 150 Double Unders Barbell: 185/125lb, 84/57kg Big Class Option 1 : For Time: 500m Row 400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m) 30 Hang Power Cleans 100 Double Unders Barbell: 155/105lb, 70/48kg Start athletes on a 2:15 Delay and rolling as groups to allow 3 or more groups to hit this. Option 2: Have 1/2 the group hit as prescribed and half hit this way. For Time: 100 Double Unders 30 Hang Power Cleans 1k Row Barbell: 155/105lb, 70/48kg Coaches Notes Goal: 7-11 minutes Time Cap: 13 minutes RPE: 8/10 Stimulus: Barbell Conditioning / Aerobic Threshold Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs. Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out. Workout Strategy "Central Intelligence" is not all that its name suggests. It's a 3-Part Chipper that tests aerobic capacity and barbell stamina in sequence. Row at a pace you can sustain into the cleans without too much rest at roughly a 1:50-2:00/ 2:00-2:10 pace per 500m effort for most athletes. On the Hang Power Cleans, plan your sets before you start. A 10-10-10 or 10-8-7-5 approach will serve most athletes better than going unbroken and then standing over the bar unable to move. Keep the bar close, and turnover quick, and use your hips, avoiding the urge to curl the barbell. Transition straight to the jump rope. Double Unders should be fast and rhythmic; get into a flow early and don't break unless you have to. Athletes who can find a rhythm on the rope will close this out strong. Movement Modifications - Hang Power Cleans: Look to lighten the load or move to Dumbbell Hang Power Cleans (2x) for athletes with movement limitations and shoulder impingement issues. - Double Unders: 1.5:1 Single Unders (150 reps) or Plate Hops for newer athletes. Line Hops are even an option today. - Row: Sub a 2k Bike Erg or 1k Ski Erg as the equivalent for the day. PRVN Mobility #4 Unscored 10/10 Quadruped Adductor Hip Rock (5s Pause) 1:00/1:00 Half Kneeling Hamstring Stretch 1:00 Down Dog Calf Stretch 1:00 Saddle Pose Optional Accessories 3 Sets: :40 RKC Plank :40 Sorenson Hold (Weighted) :20/:20 Paloff Press Hold X Check into class Powered by