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TUE · SEP 15

IGNITION

Short. Dense. Athletic. Never sloppy. Keep the clean EMOM technical, then cycle controlled reps through the timed work blocks.

40–45 minutes5 blocks+125 WORKOUT XP
01

Power Prep

2 quality rounds · 5-minute block · No score · complete every position with control

  1. Empty-Bar High Pull5 reps

    Drive through the floor, extend the hips, and guide the empty bar close with high elbows.

  2. Push-Ups8 reps

    Keep a straight body line as you lower the chest and press the floor away.

  3. Scapular Pull-Ups8 reps

    Keep your arms straight and pull the shoulder blades down before returning to the hang.

  4. Medicine-Ball Slams6 reps

    Reach tall, brace, and drive the ball into a clear floor space with your whole body.

02

Clean EMOM

10-minute intervals · Alternate every minute · prescribed reps only

  1. Hang Power Clean3 reps

    Drive fast through the hips and catch the bar in a strong position; stop before technique breaks down.

  2. Medicine-Ball Scoop Toss5 reps each side

    Load the hip, rotate to throw explosively, and reset before each rep on both sides.

03

Power Circuit

12-minute work block · Cycle continuously until time · rounds + movements

  1. Push Press6 reps

    Dip straight down, drive through the legs, and finish in a stable overhead position.

  2. Weighted Chin-Ups5 reps

    Use a controlled full range with only enough added load to keep every rep clean.

  3. Medicine-Ball Chest Pass6 reps

    Brace in an athletic stance and drive the ball forward from the chest with intent.

04

Strength Density

8-minute work block · Cycle continuously until time · rounds + movements

  1. Dumbbell Bench Press8 reps

    Set your upper back, lower both dumbbells under control, and press without bouncing.

  2. Barbell Bent-Over Row8 reps

    Hold a steady hinge, pull the bar toward your ribs, and lower without jerking the torso.

05

Core Blitz

5-minute work block · Cycle continuously until time · rounds + movements

  1. Hanging Knee Raise10 reps

    Raise the knees with control and curl the hips upward without swinging.

  2. Plank Shoulder Tap20 reps

    Alternate shoulder taps for 20 total reps while keeping the hips level and trunk braced.

INFOGRAPHIC WORKOUT SHEET

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IGNITION infographic workout sheet