Daniel Harlin

Approach this workout with strategic weight management and pacing. Begin with 3 Squat Cleans, selecting a weight that is challenging yet allows for clean, unbroken reps. Move to 6 Front Squats, maintaining a strong core and upright posture to support the weight. Aim for smooth, consistent reps without compromising form. For the 12 Deadlifts, focus on keeping the back flat and driving through the heels, ensuring a safe lift that maximizes engagement of the posterior chain. The 24 Double-Unders are your chance to catch your breath slightly while maintaining intensity. If Double-Unders are a challenge, perform 48 Single-Unders to keep the heart rate up and maintain the workout's rhythm. Pace yourself to avoid burnout, especially in the early rounds. The key is to manage fatigue while maintaining a steady pace throughout all four rounds. Include a dynamic warm-up focusing on mobility for the ankles, hips, and shoulders, and conclude with a cooldown incorporating stretches for the quads, hamstrings, and calves to aid recovery. This workout challenges your strength, endurance, and skill, so focus on form and efficiency to maximize performance.