May 12, 2017

Exodus Elite – Competitor Training

Auxiliary Warm Up:

Bulgarian split squat (Bulgarian Split Squat 3×8 (use DBs at sides or bar)

Skilled Lift:

3 Position Power Clean (3 position Power Clean 4×2 75% of power clean)

Pull Strength

Snatch Pull (Snatch Pull 5×3 100% of PS)


Front Box Squat (Front Box Squat 5×3 77.5% of FS)

Overhead Strength

Handstand Push-ups (Strict HSPU for depth 5×5)


Warm-up (No Measure)

Work up to at least 120s of hanging on the pull up bar with mixed grips (narrow, wide, supine, un even, fat bar, etc.) Use as few sets as possible but don’t go to failure.


Metcon (AMRAP – Reps)

EMOTM for 5 min, 30s of toes to bar


BackHoe Comp (Time)


5 rounds for time

8 db hang power cleans (53/35lb kb)

8 db push press (same)

8 round trip run 20′ forward, 20′ backward

Scaling Guide: 6 – 10 min, about 2 min per round.