2024-05-04

Mindset

Be Curious Not Judgmental

"Great Success"25 min

For Time:
[3 Rounds]:
500/450 Meter Row
30 Toes to Bar
15 Power Cleans 155 / 105 lb

Directly Into...

50 Bar-Facing Burpees

Time Cap: 25 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus

Overview: "Yay burpees!" Said Ben... Maybe. Fun little triplet today of cardio, gymnastics and a barbell, with a nifty cash out of bar-facing burpees. In the first part we're finding sets and rest that let us keep moving but that will save us a little bit of hip explosiveness to grind our way through this set of burpees without having to slow significantly.
Row: About 2:00 of work.
Toes to Bar: About 1:30 of work. Up to 4 sets with consistently short rest between sets.
Power Cleans: 1:30 or less of work. Fast singles or smaller cycled sets.
Bar-facing Burpees: 5:00 or less of work. Must be perpendicular to barbell, two feet in the air at the same time to mark as Rx.
Score: Time to complete work.

Strategy

Athletes should aim to find a fast but sustainable pace in part 1 so that they are continuously moving, but not blowing up in round 1 or 2.
Efficiency becomes key early here with a lot of volume on the hip from beginning to end. Try and find sets and rest as well as working paces that let you keep your breathing under control in the first part. This will pay dividends as you are working through the big set of burpees to finish.

Substitutions

500/450M ROW

Reduce Distance
Time Cap
400/360m Ski
1000/900m Bike
400m Run
300m Air Run

TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups

POWER CLEANS

Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Sub Box Jumps (24"/20")

BAR-FACING BURPEES

Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
50/45 Calories On Any Machine

AMRAP 25:
[3 Rounds Each]:
P1: 500/450 Meter Row
P2: 30 Toes to Bar
P3: 15 Power Cleans 115 / 85 lb

Time Remaining:
Max Bar-Facing Burpees

* One Athlete Start @ Each Station
* Rotate After All Teammates Finish Their Station
* Each Teammate Goes Through 3 Times
* After 3 Rounds Each, Move To Burpees
* Score Total Team Burpees
* One Athlete Works At a Time On Burpees

Movement prep

1 Round:
150/125 Meter Row
5 Toes to Bar
3 Power Cleans
3 Bar-Facing Burpees