Workouts
Experimental

Daily training

2025-04-12

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Mindset

Coach Or Critic?

General Warm Up15 min

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Banded Hamstring Stretch (Each Leg)
1:00 Push-Up To Down Dog
1:00 Pigeon Pose (Each Leg)
1:00 Active Twisted Cross

C) MOBILITY
1:00 Alternating Tempo Single-leg RDLs
1:00 Pausing Bear Walks (Hold Each Step for 1 Second)

"Tapas" 30 min

3 Rounds:
9 Toes to Bar
9 Hang Power Cleans
9 Lateral Burpees Over Barbell

1,000/900 Meter Row

3 Rounds:
7 Toes to Bar
7 Hang Power Cleans
7 Lateral Burpees Over Barbell

1,000/900 Meter Row

3 Rounds:
5 Toes to Bar
5 Hang Power Cleans
5 Lateral Burpees Over Barbell

Barbell: 135 / 95 lb

Time Cap: 30 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: Complete all three rounds of the toes to bar, hang power cleans, and burpees before advancing to the rower. Continue that flow for the rest of the workout. Choose a toes to bar variation and barbell load that allows you to complete all sets in 1-2 quick sets.
  • Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light-Moderate (45-55% of 1RM power clean)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 18-25 Minutes
Strategy
  • This is a workout that you want to just steadily chip away at.
  • Use the rows to recover a little and get your breath back before ticking off another 3 rounds.
  • If you don't think you will be able to sustain unbroken sets of the toes to bar and hang power cleans, plan to start breaking them up from the beginning. A chosen break will always be faster than a forced break due to fatigue.
Substitutions

TOES TO BAR

  • Reduce Reps
  • V-Ups
  • Toes To As High As Possible
  • Knees To Chest
  • Hanging Knee Raises
  • GHD Sit-Ups
  • Sit-Ups

HANG POWER CLEANS

  • Reduce Loading/Reps
  • Power Cleans
  • Sub Dumbbells, 35 / 25 lb
  • Kettlebell Swings, 53 / 35 lb
  • Deadlifts, 135 / 95 lb

LATERAL BURPEES OVER BARBELL

  • Reduce Reps
  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Ski or Bike Erg

1,000/900 METER ROW

  • 5:00 Time Cap
  • 800/720m Ski
  • 50/40 Calorie Echo Bike
  • 2,000/1,800m Bike Erg
  • 800m Run
  • 4:00 Moderate Effort on Treadmill/Runner

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TEAM VERSION:
[TEAMS OF 3]
AMRAP 30:
60/48 Calorie Row
60 Lateral Burpees Over Barbell
60 Hang Power Cleans
60 Toes to Bar

Score: Rounds + Reps

  • Notes: One partner works at a time, switching out however you'd like. Choose a barbell weight and toes to bar variation that allows at least 5-10 reps at a time during the workout.
  • Intended Intensity: RPE 8-9
  • Target Loading: Light-Moderate (45-55% of 1RM power clean)
  • Fitness Attribute Improved: Anaerobic Capacity
  • Target Score: 3-4 Rounds
Movement prep

On The Minute x 4:
Min 1: 3 Toes To Bar + 3 Hang Power Cleans
Min 2: 100m Row + 3 Hang Power Cleans