Workouts
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2024-10-12

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"Grace Period" 30 min

For Time:
15-10-5 Power Snatches 115 / 85 lb
30/24 Calorie Bike Erg

Rest 2 Minutes

15-10-5 Clean & Jerks 135 / 95 lb
30/24 Calorie Bike Erg

Time Cap: 30 Minutes

SEE SUBSTITUTION FOR TEAM VERSION

Stimulus

Overview: This workout alternates between barbell work and the Bike Erg, challenging both your strength and endurance. After each set of power snatches or clean & jerks, you’ll hop on the Bike Erg to complete a calorie push. Focus on smooth, controlled reps on the barbell, then aim to keep a steady but aggressive pace on the bike. The 2-minute rest is your chance to recover and prepare for the second half.

  • Score: Time to complete work (including rest), add 1 second for each rep not completed.
  • Power Snatch: The load here should be lighter than our "Isabel" load. Choose a weight that allows you to complete the opening set of 15 in less than 2 minutes.
  • Clean & Jerk: The load here should be our typical "Grace" weight, again being able to complete the set of 15 in less than 2 minutes.
  • Bike Erg: Calories should be completed in 2 minutes or less.
Strategy
  • Your power snatch and clean & jerk loading should allow for touch-and-go sets of 5 or more. Move with quality throughout reps.
  • Use 2 minute of rest to change loading on the barbell.
Substitutions

POWER SNATCH

  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power Snatches
  • Kettlebell Swings

CLEAN AND JERK

  • Reduce Loading/Reps
  • Power Clean Only
  • Push Jerk Only
  • Sub Dumbbells
  • Kettlebell Swing

30/24 CALORIE BIKE ERG

  • 2:00 Time Cap
  • 25/20 Calorie Ski
  • 30/24 Calorie Row
  • 25/20 Calorie Echo Bike
  • 400m Run
  • 2:00 Moderate Effort on Treadmill/Runner*
  • 16 Shuttle Runs (1 rep = 25ft down & back)

TEAM VERSION
[TEAMS OF 3]
AMRAP 30:
150/120 Calorie Bike Erg
90 Power Snatches (115/85)
150/120 Calorie Bike Erg
90 Clean & Jerks (135/95)
Max Calorie Bike Erg

* One teammate works at a time
* Split reps as you'd like
* Mixed Team Calories:
* 2 Guys, 1 Girl: 140 Calories
* 2 Girls, 1 Guy: 130 Calories

Movement prep

1 Round:
3 Power Snatches
6 Calorie Bike
3 Clean & Jerks
6 Calorie Bike