Workout

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
Snatch
• 3 sets of 3 reps up to 80% of T1RM

6 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk

Increase weight to finish heavy.

Conditioning
For time:
• 10 Bar Muscle-ups
• 20 Clean & Jerks 135/95#
• 300 Double Unders
• 20 Clean & Jerks 135/95#
• 10 Bar Muscle-ups

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
Week 3/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
For time:
• 1000 m Row

Then, 10-9-8-7-6-5-4-3-2-1 reps:
• Box Jump Overs 24/20”
• Deadlifts 225/155#

Warm-up
• 200 Single Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
Week 3/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Warm-up
• 300 m Row

5 rounds:
• 10 Mountain Climbers
• 5 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 3/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
3 rounds for max reps:
3 min AMRAP:
• 10 Thrusters 75/55#
• 10 Bar Facing Burpees
1 min:
• Rest

Score is total reps completed.

Warm-up
• 20 cal Air Bike

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Arm Hugs
• 10 sec Arm Swings
• 10 sec Plank Hold
• 10 sec Butterfly Stretch

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 3/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 2 Pull-ups
• 2 Push-ups
• 4 Pull-ups
• 4 Push-ups
• 6 Pull-ups
• 6 Push-ups

… continue pattern until time is up.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Clean & Jerk
• 5 sets: 1 rep AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.

Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wall Balls 20/14#

Warm-up
• 400 m Run

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Pike Stretch

Strength
Week 2/16: Inverted Juggernaut Method
Deadlift
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
For time:
• 100 Toes-to-Bar

Every minute, starting at 0:00, perform:
• 3 Squat Cleans 135/95#

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 2/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Core
3 rounds:
• 10 Mountain Climbers
• 10 GHD Hip Extensions

Conditioning
30-20-10 reps for time:
• Devil’s Press 35/25#
• Row (calories)

The Devil’s Press uses 2 dumbbells, each weighing 35# for men and 25# for women.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 60 sec Squat Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 2/16: Inverted Juggernaut Method
Back Squat
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
12 min E2MOM:
• 15 Overhead Squats 75/55#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 12 min (6 rounds). Score is total number of double unders.

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 2/16: Inverted Juggernaut Method
Bench Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Snatch
• 5 sets: 1 rep AHAP

3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.

Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• AirBike (calories)

* Increase weight each set: 75/55#, 95/65#, 115/75#, 135/85#

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Week 1/16: Inverted Juggernaut Method
Deadlift
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Warm-up
• 200 Single Unders

4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Week 1/16: Inverted Juggernaut Method
Shoulder Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Strength
Week 1/16: Inverted Juggernaut Method
Back Squat
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
18-15-12-9-6-3 reps:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 50/35#

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength

For the next 16 weeks, the strength portion will be based on The Juggernaut Method 2.0 by Chad Wesley Smith. This program will focus on 4 main lifts: bench press (Mon), back squat (Tue), shoulder press (Wed) and deadlift (Fri). On Saturday we will focus on Snatch and Clean & Jerk. If you prefer more work with Olympic weightlifting and less with the Powerlifting, feel free to substitute one or two of the days with your preferred lift (for example, replace Bench Press with Snatch and Shoulder Press with Clean & Jerk). The specific program we will follow is the Inverted Juggernaut Method. It utilizes the same percentage schemes as The Juggernaut Method, but inverts the sets and reps from 5 sets of 10 to 10 sets of 5 (for example), to keep the quality of repetitions and speed of movement high. This program has 4 waves (10’s, 8’s, 5’s and 3’s). Each wave represents a 4-week training block. Each wave has 4 phases: week 1 is the accumulation phase, week 2 is the intensification phase, week 3 is the realization phase (with AMRAP test), and then week 4 is a deload. The number of reps completed in the AMRAP portion of week 3 wi­­­ll determine your new T1RM for the next wave. T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs. For more information about The Juggernaut Method, visit jtsstrength.com.

Week 1/16: Inverted Juggernaut Method
Bench Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Conditioning
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 30 Double Unders
• Max Row (calories)

1 min:
• Rest

For help calculating percentages, download the spreadsheet here:

• Google Docs
  click File > Make Copy
  -or- File > Download > Excel
• Excel Spreadsheet via DropBox
  click Download > Direct Download

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 2 Hang Squat Snatch
• 1 Overhead Squat

5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)

Increase weight to finish heavy.

Core
Tabata Russian Plate Twists 25/15#

Conditioning
21-15-9-15-21 reps for time:
• Power Clean & Jerks 95/65#
• Ring Dips

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength (7/13 Squat 10.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Conditioning
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (7/13 Squat 10.2)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the second test for 1RM as written in the 7/13 squat program.

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 Toes-to-Bar

Warm-up
• 500 m Row

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#

Strength
Snatch
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%

Clean & Jerk
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%

Conditioning
9 min AMRAP:
• 3 Hang Power Cleans 155/105#
• 6 Push-ups
• 9 Deadlifts 155/105#