Mobility Prep and Activation

  • 2:00 Cardio Choice
  • :30/:30 World's Greatest Stretch
  • 5/5 Open Book Thoracic Rotations
  • :30 Alternating Scorpions
  • :20 Wrist Circles (each direction)

General Prep

  • 2 Sets
  • :30 Jump Rope Practice
  • 6 Romanian Deadlifts
  • 6 Tall Muscle Cleans
  • 6 Front Squats
  • 4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)
  • 15 Double Unders or 30 Single Unders
  • 4 Hang Cleans @ light loads added
  • 3 Hang Cleans @ moderate loads added
  • 2 Hang Cleans @ 5-10% below starting weights

Hang Clean

Every 3:00 x 5 Sets
4-4-3-3-2 reps
Starting @ 60% on Set 1, increasing by feel to a heavier double at around 8/10 RPE on Set 5

Build to a heavy double hang clean over 5 sets, starting at 60% and increasing by feel to around 8/10 RPE

Level 1

Every 3:00 x 5 Sets: 5 Hang Power Cleans + 3 Front Squats. This can be used to reinforce quality positions and provide a little more stimulus for those that really aren't loading heavy for the day.

1RM (kg) 60% 65% 70% 75% 80%
30 18 20 21 23 24
35 21 23 25 26 28
40 24 26 28 30 32
45 27 29 32 34 36
50 30 33 35 38 40
55 33 36 39 41 44
60 36 39 42 45 48
70 42 46 49 53 56
80 48 52 56 60 64
90 54 59 63 68 72
100 60 65 70 75 80
110 66 72 77 83 88

Checkmate

For Time Cap 15:00

Barbell cycling triplet with 3 rounds of deadlifts, power cleans, and hang squat cleans, separated by 30 double unders between each movement. Difficulty increases as fatigue accumulates.

Rx
3 Rounds
  1. 15 Deadlifts
    61kg43kg
  2. 30 Double Unders
  3. 12 Power Cleans
    61kg43kg
  4. 30 Double Unders
  5. 9 Hang Squat Cleans
    61kg43kg
  6. 30 Double Unders
Level 2
3 Rounds
  1. 15 Deadlifts
    43kg30kg
  2. 30 Double Unders
  3. 12 Power Cleans
    43kg30kg
  4. 30 Double Unders
  5. 9 Hang Squat Cleans
    43kg30kg
  6. 30 Double Unders
Level 1
3 Rounds
  1. 12 Deadlifts
    30kg20kg
  2. 50 Single Unders
  3. 9 Power Cleans
    30kg20kg
  4. 50 Single Unders
  5. 6 Hang Squat Cleans
    30kg20kg
  6. 50 Single Unders

PRVN Mobility #2

  • :30/:30 KB Calf Smash
  • 1:00/1:00 Active Pigeon Stretch
  • 1:00/1:00 Crossbody Lat Stretch
  • 1:00 Updog Pose

Optional Accessories

4 Sets: For Quality
  • 6-8 GHD Back Extensions
  • :30-:40 Weighted Sorenson Hold
  • 6/6 Single Leg Pistol Step-Down
Goal: 11-15 minutes RPE: 8.5-9/10 Cap: 15:00 Stimulus: Barbell Cycling / Aerobic Capacity

Primary: Manage the barbell across all three rounds. The loading descends in difficulty from deadlift to power clean to hang squat clean, but the fatigue accumulates in the opposite direction. Athletes who go out too hot on the deadlifts will feel it on the hang squat cleans by round 2.

Secondary: Consistency on the Jump Rope. 30 Double Unders each set is manageable if athletes stay composed. Tripping repeatedly on the rope bleeds time and spikes the heart rate going back into the barbell.

Strategy

"Checkmate" is a barbell cycling piece that uses the rope as a recovery and reset tool between each movement. The structure builds in grip management and difficulty as the round progresses deadlifts into power cleans into hang squat cleans. This will demand more technical output as fatigue accumulates. Smart athletes will treat the double unders as a breathing window, not a sprint. Deadlifts: Should be fast and cyclical. Touch-and-go reps are generally the play, but the focus is consistent mechanics and controlled breathing. Breathe at the top of each rep and stay connected to the bar. Power Cleans: 12 reps is a moderate ask, but the fatigue from the deadlifts will already be present in the posterior chain. Singles or quick 2-3 rep clusters are the smart play here. Focus on a fast turnover and a strong front rack catch. Cycling through with sloppy elbows will cost time in the hang squat cleans that follow. Hang Squat Cleans: This is the most technical and demanding movement of the triplet and comes at the end of each round. 9 reps should be deliberate and controlled. Focus on a strong dip and drive from the hang, an aggressive turnover, and a solid catch in the bottom of the squat. Athletes should focus on good quality reps and control here focusing on a quality front rack position and a tall upright torso out the squat. Double Unders: 30 reps between every movement. Stay smooth and rhythmic, not explosive. This is a breathing and reset window, not a sprint. Athletes who stay calm on the rope will arrive at the next barbell movement composed and ready to move well.

Modifications

Deadlifts: Reduce Load / Reduce Reps / Adjust to Romanian Deadlifts / Adjust to Dual Dumbbell Deadlifts. Power Cleans: Reduce Load / Reduce Reps / Adjust to Hang Power Cleans / Adjust to Dual Dumbbell Power Cleans. Hang Squat Cleans: Reduce Load / Adjust to Front Squats / Adjust to Goblet Squats / Adjust to Dual Dumbbell Hang Squat Cleans. Double Unders: Reduce Reps / Adjust to Single Unders (50 reps) / Adjust to Penguin Jumps / Adjust to Lateral Hops.

Class Date 25/03/2026 Class Functional Fitness 5:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Letitia Puni Wednesday 25th Mar 2026 Warm-Up Flow Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World's Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets :30 Jump Rope Practice 6 Romanian Dealifts 6 Tall Muscle Cleans 6 Front Squats 4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack) - 15 Double Unders or 30 Single Unders 4 Hang Cleans @ light loads added 3 Hang Cleans @ moderate loads added 2 Hang Cleans @ 5-10% below starting weights Hang Clean Weight 5 sets, 3:00 Coaches Notes Every 3:00 x 5 Sets Set 1: 4 Hang Clean Set 2: 4 Hang Clean Set 3: 3 Hang Clean Set 4: 3 Hang Clean Set 5: 2 Hang Clean Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5. The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set Modifications: - Again these can be Hang Power Cleans or Squat Cleans - Adjusting to Dumbbell Hang Cleans can help with limited front rack mobility Level 1: Every 3:00 x 5 Sets 5 Hang Power Cleans + 3 Front Squats *this can be used to reinforce quality positions and provide a little more stimulus for those that really aren't loading heavy for the day. Barbell Conditioning "Checkmate" Time 3 Rounds For Time | Time Cap: 15:00 15 Deadlifts 30 Double Unders 12 Power Cleans 30 Double Unders 9 Hang Squat Cleans 30 Double Unders Barbell: 61/43kg Level 2 3 Rounds For Time 15 Deadlifts 30 Double Unders 12 Power Cleans 30 Double Unders 9 Hang Squat Cleans 30 Double Unders Barbell: 43/30kg Level 1 3 Rounds For Time 12 Deadlifts 50 Single Unders 9 Power Cleans 50 Single Unders 6 Hang Squat Cleans 50 Single Unders Barbell: 30/20kg Competitor 3 Rounds For Time 15 Deadlifts 30 Double Unders 12 Power Cleans 30 Double Unders 9 Hang Squat Cleans 30 Double Unders Barbell: 155/105lb (70/48kg) Barbell: 70/48kg Coaches Notes Goal: 11-15 minutes Time Cap: 15:00 RPE: 8.5-9/10 Stimulus: Barbell Cycling / Aerobic Capacity Primary Objective: Manage the barbell across all three rounds. The loading descends in difficulty from deadlift to power clean to hang squat clean, but the fatigue accumulates in the opposite direction. Athletes who go out too hot on the deadlifts will feel it on the hang squat cleans by round 2. Secondary Objective: Consistency on the Jump Rope. 30 Double Unders each set is manageable if athletes stay composed. Tripping repeatedly on the rope bleeds time and spikes the heart rate going back into the barbell. Workout Strategy "Checkmate" is a barbell cycling piece that uses the rope as a recovery and reset tool between each movement. The structure builds in grip management and difficulty as the round progresses deadlifts into power cleans into hang squat cleans. This will demand more technical output as fatigue accumulates. Smart athletes will treat the double unders as a breathing window, not a sprint. Deadlifts: Should be fast and cyclical. Touch-and-go reps are generally the play, but the focus is consistent mechanics and controlled breathing. Breathe at the top of each rep and stay connected to the bar. Power Cleans: 12 reps is a moderate ask, but the fatigue from the deadlifts will already be present in the posterior chain. Singles or quick 2-3 rep clusters are the smart play here. Focus on a fast turnover and a strong front rack catch. Cycling through with sloppy elbows will cost time in the hang squat cleans that follow. Hang Squat Cleans: This is the most technical and demanding movement of the triplet and comes at the end of each round. 9 reps should be deliberate and controlled. Focus on a strong dip and drive from the hang, an aggressive turnover, and a solid catch in the bottom of the squat. Athletes should focus on good quality reps and control here focusing on a quality front rack position and a tall upright torso out the squat. Double Unders: 30 reps between every movement. Stay smooth and rhythmic, not explosive. This is a breathing and reset window, not a sprint. Athletes who stay calm on the rope will arrive at the next barbell movement composed and ready to move well. Modifications / Adjustments Deadlifts: Reduce Load / Reduce Reps / Adjust to Romanian Deadlifts / Adjust to Dual Dumbbell Deadlifts Power Cleans: Reduce Load / Reduce Reps / Adjust to Hang Power Cleans / Adjust to Dual Dumbbell Power Cleans Hang Squat Cleans: Reduce Load / Adjust to Front Squats/ Adjust to Goblet Squats / Adjust to Dual Dumbbell Hang Squat Cleans Double Unders: Reduce Reps / Adjust to Single Unders (50 reps) / Adjust to Penguin Jumps / Adjust to Lateral Hops PRVN Mobility #2 Unscored :30/:30 KB Calf Smash 1:00/1:00 Active Pigeon Stretch 1:00/1:00 Crossbody Lat Stretch 1:00 Updog Pose Optional Accessories For Quality 4 Sets: 6-8 GHD Back Extensions :30-:40 Weighted Sorenson Hold 6/6 Single Leg Pistol Step-Down XCheck into class Powered by