Workouts
Experimental

Daily training

2024-12-21

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Mindset

You See What You Look For

"Red Light, Green Light"30 min

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, 95 / 65 lb

Into...

150/120 Calorie Bike Erg
60 Power Snatches, 75 / 55 lb

Into...

150/120 Calorie Bike Erg
90 Power Snatches, 65 / 45 lb

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, 95 / 65 lb