2024-04-02

• Overview: The Admiral may only be 3 rounds, but packs a serious punch! These are big sets of each of these movements and it can be easy to get carried away too early and burn into the finish gassed. This piece is one of the toughest that we do, it tests both your physical ability and your mental ability to stay focused on the task at hand and not let those big set numbers make you think you aren't moving fast enough in rounds 1 and 2. That feeling is a trap!
• Burpee Pull-ups: About 2:00 of work.
• Front Squats: 1-3 sets, about 2:00 of work.
• Box Jumps: About 2:00 of work.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should come out at a pace they think they can maintain once under fatigue, this workout piles on quickly!
• Easily one of the hardest workouts that we do each year and track as a benchmark, while looking fairly simple on paper can go sideways quickly if we don't go in with a plan.

BURPEE PULL-UPS

• Reduce Reps/Bar Height
• Burpees to A Target
• Regular Burpees
• 2:00 Effort on Any Machine

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 40 Air Squats

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 30 Squat Jumps
• Reverse Lunges

1 Round:
2 Burpee Pull-ups
4 Front Squats
6 Box Jumps