🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: The goal is to hang on to the barbell for all of your power snatch sets, while still being able to push the pace on the bike! Every power snatch break adds 5/4 reps to the bike that follows. For example: 1 break means the 15/12 calorie bike is now a 20/16 calorie bike. You can pause overhead, but not on the floor. Dropping the bar after the tenth rep does not count as a break.

- Power Snatch: Choose a barbell weight that you are confident in going unbroken with the whole workout. It should be a weight that allows you to push the bike and still hold on. Loading should not exceed 55% of your 1RM power snatch.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-10 Minutes

- Today requires a level of confidence every round. You will want to balance pushing the Echo Bike while remaining fresh enough to complete your power snatches unbroken.

- Take an extra 30 seconds of rest if you question whether or not you can complete the power snatches unbroken.

POWER SNATCH

- Reduce Loading

- Double Dumbbell Hang Power Snatches, @dumbbell(35/25)s

- Kettlebell Swings, @kettlebell(70/53)

- Power Cleans, @weight(95/65)

15/12 CALORIE ECHO BIKE

- 1:30 Time Cap

- 18/15 Calorie Bike Erg (+ 6/5 Cals)

- 18/15 Calorie Row (+ 6/5 Cals)

- 15/12 Calorie Ski

- 200m Run (+ 50m)

- 1:00 Effort on Treadmill/Runner (+ 0:15)

- 18 Shuttle Runs (1 rep = 10m)

10 Power Snatches With Empty Barbell

5 Calorie Bike

10 Power Snatches at Light Weight

5 Calorie Bike

5 Power Snatches at Workout Weight

5 Calorie Bike

- Overview: Because we do not know what the Open workouts will be, we'll be completing 3 different versions of Tri Sprint Intervals during the Open weeks. These are low-impact and should not interfere with the movements we may see on Fridays.

- Choose shuttle run reps and bike calories that take about 90 seconds each, leaving you 1:00 for row calories at the end of each round. To do this workout prescribed, we recommend that you're able to hold at least 20 shuttle runs per minute and 1,200/960 calories per hour on the bike. With 4:00 on and 4:00 off, you should be working hard during each interval.

- Shuttle Runs: Every 10 meters = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line.

- Intended Intensity: RPE 7-8

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 60-125 Calories

- If you are content with your Open performance and do not plan to redo the workout, go hard during this piece.

- If you are planning to redo the Open workout, then perform this workout at a moderate effort, using it to just breathe and get a good sweat going.

- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.

30 SHUTTLE RUNS

- 1:45 Time Cap

- 400m Run

- 1:30 Hard Effort on Treadmill/Runner

- 25/20 Calorie Ski

- 25/20 Calorie Echo Bike

- 30 Burpees

30/24 CALORIE BIKE ERG

- 1:45 Time Cap

- 25/20 Calorie Ski

- 25/20 Calorie Echo Bike

- 400m Run

- 1:30 Hard Effort on Treadmill/Runner

ROW

- Ski

- Echo Bike

- Run

- Treadmill/Runner

- Burpees

2 Rounds:

0:30 Down Dog to Up Dog Flow

0:30 Spiderman and Reach

0:30 Samson Stretch

0:30 Calf Stretch of Choice

1 Round:

4 Shuttle Runs

15/12 Calorie Bike Erg

15/12 Calorie Row