"Grab And Go"
Duration: 25:00
For Time:
30 Hang Power Cleans, 115 / 85 lb
30/24 Calorie Echo Bike
5 Rope Climbs (15')
20 Hang Power Cleans, 135 / 95 lb
20/16 Calorie Echo Bike
5 Rope Climbs (15')
10 Hang Power Cleans, 155 / 105 lb
10/8 Calorie Echo Bike
5 Rope Climbs (15')
Time Cap: 25 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: Today is a big aerobic, power-focused workout. You will want to move at an aggressive, yet steady pace. The ascending weight on the hang power cleans, in combination with the rope climbs, will get grippy and challenging.
- Hang Power Cleans: Choose a weight that allows you to complete each round within 3 sets. Ensure you're getting your elbows through at the top of your reps.
- Echo Bike: Because the bike is sandwiched between two demanding movements, you should focus on moving at a strong pace that allows you to regain control of your breath and doesn't further fatigue you. You want to get off the bike and be able to do your first rope climb within 10 seconds.
- Rope Climbs: Pick a rope climb number or variation that takes 2:30 or less to complete (or 30 seconds per climb). Focus on a good foot tie that allows you to put your weight into your legs, allowing you to stand up rather than climb up with your arms.
- Target Score: 12-20 Minutes
- Stimulus: Light, Light-Moderate, Moderate Weight
- Score: Time
STRATEGY
- The vast majority of athletes risk getting hung up on the rope climbs more than the cleans or bike. You can easily waste minutes completing the rope climbs if your grip or pulling strength is fatigued. We want to build the workout around this fact.
- We suggest breaking the hang power cleans up into 2 or 3 sets to keep your grip from fatiguing. Work at a hard pace on the Echo Bike, but not so hard that your arms and legs start to feel heavy.
- You want to be able to finish any Echo Bike and rest no more than 10 seconds before completing a rope climb. We ideally want to keep rest between rope climbs to a max of 15 seconds.
- If you are a rockstar at rope climbs, the challenge would be to push the bike and recover during the rope climbs so you can attack the cleans.
SUBSTITUTIONS
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(25/15)s - @dumbbell(35/25)s - @dumbbell(50/35)s
- Deadlifts, @weight(115/85) - @weight(155/105) - @weight(185/135)
ROPE CLIMBS
- Reduce Height
- Lay to Stand Climb
- 15 Strict Pull-Ups
- 15 Ring Rows
- 15 Toes To Bar
- 20 Alternating Dumbbell Plank Rows (Renegade Row)
[MEN] 30-20-10 CALORIE ECHO BIKE
- 3:00-2:00-1:00 Time Cap
- 36-24-12 Calorie Bike Erg
- 36-24-12 Calorie Row
- 30-20-10 Calorie Ski
- 400-300-200m Run
- 2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
- 30-20-10 Shuttle Runs (1 rep = 10m)
[WOMEN] 24-16-8 CALORIE ECHO BIKE
- 3:00-2:00-1:00 Time Cap
- 30-20-10 Calorie Bike Erg
- 30-20-10 Calorie Row
- 24-16-8 Calorie Ski
- 400-300-200m Run
- 2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
- 30-20-10 Shuttle Runs (1 rep = 10m)
TEAM VERSION:
TEAMS OF 3:
[0:00-9:00]:
15 Rope Climbs (12')
90 Hang Power Cleans, @weight(95/65)
Max Calorie Echo Bike
[9:00-18:00]:
15 Rope Climbs (12')
60 Hang Power Cleans, @weight(115/85)
Max Calorie Echo Bike
[18:00-27:00]:
15 Rope Climbs (12')
30 Hang Power Cleans, @weight(135/95)
Max Calorie Echo Bike
- Notes: One teammate works at a time, switching out however you'd like. Pick a rope climb number that takes 3 minutes or less to complete (5 on the minute). Pick weights that you can complete at least 9-6-3 reps respectively on the barbell. Each AMRAP is 9 minutes.
- Target Score: 200-400 Calories
- Stimulus: VO2 Max [RPE 8]
- Score: Echo Bike Calories
MOVEMENT PREP
Build To Hang Clean Opening Workout Weight
On The Minute x 4:
Odd: 8/6 Calorie Bike + 3 Hang Cleans
Even: 1 Rope Climb