"Tapas"
Duration: 30:00
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
AEROBIC POWER [LACTATE THRESHOLD]
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, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(135/95)
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
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