Workout #1


5 Squat Clean Thruster  95#/63#

10 Pull Ups 

5 times.


5 Squat Clean Thruster  135#/93#

10 CTB Pull Ups

5 times.


Workout #2

25 Double Unders

5 Burpees

10 times.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  We have two short workouts that should be done in less than 10 minutes each. The squat clean thruster starts with the bar on the floor, you then clean it in the full squat position and drive the bar overhead in one complete movement. This workout was taken from's main page from two days ago. There you can find a couple of video demos to watch the movements. Level 1 is less weight and regular pull ups, while LII is the same workout from the main page.  The second workout is a short interval of D/U's followed by a short number of burpees. The idea is to keep the pace high for the whole workout and utilize very little rests.

Good luck in college, Willie. You were an inspiration for many of the young athletes at CFEC. We'll miss you. Kick some ass in DII soccer, brother.