WOD Blog
 | Mon, Apr 7 2025 |  |
| Strict Press + Push Press Mon Apr 7 2025 | Power Clean Waves Mon Apr 7 2025 | The Admiral |
The Admiral
(Time)
'The Admiral'
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats 155/105 115/85
20 Box Jumps (24'/20')
Time Cap: 20 Minutes
- Chip away at the burpee pull-ups at a steady pace. Try to make every rep look the same and take as few steps as possible between the pop-up of the burpee and the pull-up.
- Aim to complete the front squats in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.
- Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.
- Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.
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Lori 7:11pm![](javascript:showZoomPopup("<img src=~SQ~GYM_359/pic896251RRR.jpg~SQ~ width=~SQ~100%~SQ~>"))
