"Red Light, Green Light"
Duration: 30:00
1 Round:
30/24 Calorie Echo Bike
10 Power Snatches, 135 / 95 lb
Rest 5 Minutes
2 Rounds:
15/12 Calorie Echo Bike
10 Power Snatches, 115 / 85 lb
Rest 5 Minutes
3 Rounds:
10/8 Calorie Echo Bike
10 Power Snatches, 95 / 65 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: Today's conditioning is a fun progression that gets lighter in weight but keeps intensity high. The large rest periods between work means we should strive to go at a hard effort while we are working. You should feel like you are teetering with being out of control while remaining in control.
- Echo Bike: These should be done at a hard effort, aiming to complete at least 15/12 calories per minute of work.
- Power Snatch: Choose a weight that allows for steady singles on the first barbell, sets of 1-5 reps on the second barbell, and sets of 5-10 reps on the third barbell.
- Target Score: 15:00-20:00
- Stimulus: VO2 Max [RPE 8-9]
- Score: Total Time (including rest). If time-capped, add 1s for every incomplete rep.
SUBSTITUTIONS
30/24 CALORIE ECHO BIKE
- 3:00 Time Cap
- 36/30 Calorie Bike Erg
- 36/30 Calorie Row
- 30/24 Calorie Ski
- 400m Run
- 2:00 Moderate-Hard Effort on Treadmill/Runner
- 36 Shuttle Runs (1 rep = 10m)
15/12 CALORIE ECHO BIKE
- 1:30 Time Cap
- 18/15 Calorie Bike Erg
- 18/15 Calorie Row
- 15/12 Calorie Ski
- 200m Run
- 1:00 Moderate-Hard Effort on Treadmill/Runner
- 18 Shuttle Runs (1 rep = 10m)
10/8 CALORIE ECHO BIKE
- 1:00 Time Cap
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 150m Run
- 0:45 Moderate-Hard Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
POWER SNATCH
- Reduce Loading
- Hang Power Snatches
- Dumbbell Power Snatches
- Kettlebell Swings
- Power Cleans
TEAM VERSION:
[TEAMS OF 3]
For Time:
150/120 Calorie Bike Erg
30 Power Snatches, @weight(95/65)
Into...
150/120 Calorie Bike Erg
60 Power Snatches, @weight(75/55)
Into...
150/120 Calorie Bike Erg
90 Power Snatches, @weight(65/45)
Time Cap: 35 Minutes
* Score: Time
* Target Score: 25-35 Minutes
* Stimulus: Moderate, Light-Moderate, Light Weight
* Notes: One partner works at a time, splitting work however. Choose weights that allow for 1-3 reps at a time on the first bar, 5-10 reps on the second bar, and sets of 10+ on the final bar.
MOVEMENT PREP
With An Empty Barbell:
10 Behind The Neck Snatch Grip Press
10 Back Rack Shoulder Rotations
10 Back Rack Alternating Split Squats
10 Snatch High Pulls to Turnover
5 Hang Snatch (jump and catch)
10 Overhead Squats
Perform sets of 3 touch-and-go reps at lightest barbell weight
2 Rounds:
10 Calorie Echo Bike
5 Power Snatches, @weight(95/65)