2026-11-03

REPEAT FROM 4/7/2025

• 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 end up gassed by the end. This piece tests both your physical and mental ability to stay focused on the task at hand, and how well you hold a repeatable pace.
• Choose reps/weights/variations that allow you to complete each station in 2:00 or less.
• Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
• Front Squats: The barbell is taken from the floor and should be completed in 1-4 sets.
• Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
• Intended Intensity: RPE 6-7
• Target Loading: Moderate (55-65%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 12-18 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

• The goal in today's workout is to move at a challenging and intentional pace, keep even splits throughout, and control your breaks.
• Determine which movement to build the workout around. Then use the other two movements to set that movement up well. This will likely be the burpee pull-ups, so be consistent and calculated during the front squats and then smooth and well-paced during the box jumps to prepare you for the burpee pull-ups. It is easy to waste time by pausing an extra second coming down from the pull-up into the burpee.
• Work on the front squats for as long as you can keep a smooth, consistent cycle rate. If you are pausing for more than 3 breaths at the top of a rep, just set the bar down quickly, and rest without load on your body.
• During the burpee pull-ups, start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

BURPEE PULL-UPS

• Reduce Reps/Bar Height
• Burpees to a Target
• Burpee Ring Pull-ups
• Regular Burpees
• Strict Pull-ups
• Devil Presses, 35 / 25 lb
• Same Calorie Row, Ski, or Bike Erg

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 50 / 35 lb
• Goblet Squats, 70 / 50 lb
• 40 Air Squats
• Back Squat, 155 / 105 lb

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 40 Jumping Lunges
• 40 Reverse Lunges
• Same Calorie Row, Ski, or Bike Erg

3:00 Easy Bike/Row/Run

0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
10 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
6 Box Step-ups
6 Box Jumps

0:30 Bootstrap Hamstring/Hip Stretch
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
Build to Front Squat Weight

2 Rounds:
5 Burpee Pull-ups
5 Front Squats
5 Box Jumps