Cleared Hot: Perform
Griffin Lawrence
Tactical / Military, Functional FitnessI am proud to introduce my first-ever publicly released program: CLEARED HOT: PERFORM. This project has been in the works for quite some time, and I’m thrilled to finally share it with everyone.
What is this program? In short, it’s a strength and conditioning plan rooted in basic strength training concepts, featuring a mix of functional conditioning exercises designed to boost your overall work capacity. There are no gimmicks—just solid, practical training.
Who should use it? While I originally created it for military personnel, law enforcement, first responders, or those interested in these careers, the truth is, it's suitable for anyone eager to push themselves and improve.
Why choose this program? Simply put, it represents a significant investment of hard work and commitment. It draws from several proven training methods and programs that have been field-tested by Marines I served with.
So, if you’re prepared to commit, I need you to lock in and keep your eyes down range. You're Cleared Hot!
A
Cardio
1 x 5:00
Circuit
B
3 Rounds -10 Empty Bar Back Squat -10 Banded Good Morning -10 Plank to Push up
C
Back Squat
5 x 5
D
DB Bulgarian Split Squat
3 x 6
E
Romanian Deadlift
5 x 5
Circuit
F
10 Rounds for Time -5 Pull Ups -10 Push Ups -15 Air Squats Score = Time Stimulus: Steady pace throughout. Reps are relatively low each round, but they will add up quick. You should never really break a movement more than once each round. Scaling Options: Rx+ 15 Rounds for Time Scaled 10 Rounds for Time: -5 Band Assisted Pull Ups or Inverted Row -10 Hands Elevated Push Ups -15 Alternating Lunge
G
Plank
1 x MAX
Circuit
H
Cool Down: 2 Rounds for Quality -30 Sec Couch Stretch Each Leg -30 Sec Box Pigeon Stretch Each Leg -30 Sec Lying Hamstring Stretch w/ Band Each Leg
A
Cardio
1 x 5:00
Circuit
B
3 Rounds -20 Sec Dead Hang -15 Band Pull Apart -10 Empty Bar Bench Press
C
Bench Press
5 x 5
D
Strict Press
5 x 5
E
Incline DB Bench Press
3 x 8
F
Hanging Knee Raise
3 x 10
Circuit
G
4 Sets 2:00 On / 1:00 Off -10 Lateral DB Burpees -10 DB Hang Clean and Press (M50/W35) -Max Lateral DB Burpees in Time Remaining Score = Total Burpees Stimulus: Burn it down. Move smooth and fast through the first ten burpees and DB hang clean and press before getting back to the burpees with what little time you have. Scaling Options: Rx+ Increase DB Weight Scaled Decrease DB Weight
H
Strict Bodyweight Pull-Up
1 x MAX
Circuit
I
Cool Down: 2 Rounds for Quality -30 Sec Push Up to Down Dog -30 Sec Cobra Pose -30 Sec Thoracic Extension on Foam Roller
A
Cardio
1 x 20:00
Circuit
B
Foam roll any tender areas for 30-60 seconds. Then... 2 Rounds for Quality: -3 World's Greatest Stretch Each Side -60 Sec Couch Stretch Each Side -60 Sec Iron Cross Each Side -30 Sec Cross Body Shoulder Stretch Each Side
Circuit
A
One Time Through: -10 Side to Side Leg Swings Each Side -10 Front to Back Leg Swings -10 Yard High Knee Hug -10 Yard Walking Quad Stretch -10-Yard-High Knees -10 Yard Butt Kickers -10 Yard Carioca Each Direction
Circuit
B
Part 1: 1x400m run at moderate pace / Rest 2 min before Part 2 (Sub 1x500m row) Part 2: 3x800m run at hard pace / Rest 1:1 between sets (Sub 3x1000m row) Part 3: 1x400m run at easy pace (Sub 1x500m row) Part 4: 3x15 Four-Count Flutter Kicks / Rest 1 min between sets
A
Cardio
1 x 5:00
Circuit
B
3 Rounds -5 Inchworm Push Up -10 Box Step Up -10 Empty Bar Deadlift
C
Barbell Deadlift
5 x 5
D
Chin-Up
3 x 8
E
1-Arm DB Row
3 x 8
F
Superman
3 x 0:30
Circuit
G
20 minute As Many Rounds/Reps as Possible (AMRAP) -15 Russian Kettlebell/Dumbbell Swings (M53lb / W35lb) -10 Burpee to Target (Approx 6” above reach) -15 Sit Ups -20 Walking Lunge Steps Score = Total Reps Stimulus: Long grinder. The KB swings shouldn't feel necessarily heavy but 15 should be moderately challenging unbroken. Stay moving through the bodyweight movements and limit your transition time. Scaling Options: Rx+ KB Weight = M70lb / W53lb Scaled KB Weight = M35lb / W20lb
H
Push-Up
1 x MAX
Circuit
I
Cool Down 2 Rounds for Quality -30 Sec Instep Stretch Each Side -30 Sec Straddle Stretch -30 Sec Saddle Stretch
A
Touch Grass
A
Rest
Griffin Lawrence
Eight-year Marine Corps veteran and competitive athlete turned strength coach. Bringing disciplined, real-world performance, and proven training systems to help clients build strength, resilience, and confidence.
This program is not for everyone. It is for individuals who are serious about their training goals and hold themselves to a higher standard. No fluff. No shortcuts.
Get Cleared Hot: Perform