Mustard Seed
It starts with a single rep. Add one every round and see how far it grows.
- Format
- 12 minute AMRAP, ascending ladder
- Time
- 25 min
- Level
- All levels
- Equipment
- Barbell, Jump rope
Warm-up
2 rounds
30 single-undersDouble-Under
The rope passes under your feet twice for each jump. Single-unders are one pass per jump.
- Elbows by your sides
- Spin with the wrists, not the arms
- Stay tall with a small jump
- Toes pointed, soft knees
Scale it: Do single-unders, usually two to three times the reps.
5 reps, empty barDeadlift
Lift the bar from the floor to standing with a flat back. It is the most basic test of total body strength.
- Bar over the middle of your foot
- Hips higher than knees, shoulders over the bar
- Brace, then push the floor away
- Bar stays in contact with your legs
- Finish tall, do not lean back
Scale it: Deadlift with kettlebells or dumbbells, or pull from blocks.
5 reps, empty barPower Clean
Pull the bar from the floor and catch it on your shoulders in a partial squat. Speed matters more than strength.
- Set up like a deadlift
- Stand up fast and shrug
- Pull yourself under the bar
- Catch with elbows high, hips above parallel
Scale it: Hang power clean from just above the knee, or use dumbbells.
5 repsBurpee
Drop your chest to the floor, get back up and jump. It is simple, humbling and hard to beat for conditioning.
- Hands down, jump or step your feet back
- Chest and thighs touch the floor
- Push up and snap your feet under your hips
- Jump and clap overhead with hips fully open
Scale it: Step the feet back and forward instead of jumping, or do the burpee to an elevated surface.
Workout
12 minute AMRAP: 1 power clean, 1 burpee, 20 double-unders, then 2, 2, 20, then 3, 3, 20, adding one rep each round
1, 2, 3, 4...Power Clean
Pull the bar from the floor and catch it on your shoulders in a partial squat. Speed matters more than strength.
- Set up like a deadlift
- Stand up fast and shrug
- Pull yourself under the bar
- Catch with elbows high, hips above parallel
Scale it: Hang power clean from just above the knee, or use dumbbells.
1, 2, 3, 4...Burpee
Drop your chest to the floor, get back up and jump. It is simple, humbling and hard to beat for conditioning.
- Hands down, jump or step your feet back
- Chest and thighs touch the floor
- Push up and snap your feet under your hips
- Jump and clap overhead with hips fully open
Scale it: Step the feet back and forward instead of jumping, or do the burpee to an elevated surface.
20 every roundDouble-Under
The rope passes under your feet twice for each jump. Single-unders are one pass per jump.
- Elbows by your sides
- Spin with the wrists, not the arms
- Stay tall with a small jump
- Toes pointed, soft knees
Scale it: Do single-unders, usually two to three times the reps.
Coach's notes
Score is the total number of reps. The early rounds fly by, so stay patient and keep your clean technique crisp as the rounds get bigger.
Scaled: 95 / 65 lb and 40 single-unders in place of the double-unders.
Beginner: dumbbell hang power cleans and step-back burpees.