2025-04-24

• Overview: Today's workout is a chance to get quality movement in, work some explosive movements while fatigued, and improve midline stability. Use the bike to moderate your pace and keep you inside the intended intensity.
• Power Cleans: Choose a barbell weight you can complete as steady singles.
• Front Rack Carry: Walk with two dumbbells held in the front rack position. Should be challenging but unbroken.
• Intended Intensity: RPE 5-6
• Target Loading: Moderate (55-65% of 1RM Power Clean)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 15-20 Minutes

• Work on the bike at the suggested RPE of 5-6.
• Approach the power cleans at a steady pace overall, but move each lift as aggressively as possible.
• Do your best to complete the front rack carries in as few sets as possible, and ideally unbroken.

[MEN] 10-20-30-40-50 CALORIE ECHO BIKE

• 1:00-2:00-3:00-4:00-5:00 Time Cap
• 12-24-36-48-60 Calorie Bike Erg
• 12-24-36-48-60 Calorie Row
• 10-20-30-40-50 Calorie Ski
• 200-300-400-500-600m Run
• 0:45-1:30-2:15-3:00-3:45 Moderate Effort on Treadmill/Runner

[WOMEN] 8-16-24-32-40 CALORIE ECHO BIKE

• 1:00-2:00-3:00-4:00-5:00 Time Cap
• 10-20-30-40-50 Calorie Bike Erg
• 10-20-30-40-50 Calorie Row
• 8-16-24-32-40 Calorie Ski
• 200-300-400-500-600m Run
• 0:45-1:30-2:15-3:00-3:45 Moderate Effort on Treadmill/Runner

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells, 35 / 25 lb
• Light-Moderate Deadlifts, 185 / 135 lb

DOUBLE DUMBBELL FRONT RACK CARRY

• Sub Kettlebells or Barbell
• Sandbag or D-Ball Carry
• Farmer’s Carry
• 0:30 Double Dumbbell Front Rack March Steps
• 0:30 Double Dumbbell Front Rack Hold

On The Minute x 3:
10/8 Calorie Bike + 2 Power Cleans

Into...

25m Front Rack Carry

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

• Kneel on one leg with your back foot elevated against the wall.
• Push your hips forward to stretch the hip flexor and quads.
• Hold for 1 minute per leg.
• Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

• Sit on the floor with your legs straight and spread apart.
• Lean forward, keeping your spine long, and hold for 1 minute.
• Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

• Anchor a light band to the rig.
• Loop your hand through the band and step back to stretch the lats and chest.
• Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

• Start on hands and knees with one hand behind your neck.
• Rotate your upper body toward the hand that is up.
• Actively hold the end range for 2-3 seconds, then return to center.
• Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

• Sit on the floor with one leg in front at 90° and the other behind at 90°.
• Actively rotate your hips to switch sides, using your hands minimally for balance.
• Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

• Start on hands and knees with knees wide apart and feet turned out.
• Actively push your hips back and hold for 2-3 seconds, then return forward.
• Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

• Hold an empty barbell or dowel overhead.
• Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
• Position your hands as close together as you can while maintaining proper form.
• Hold the bottom position for 10-15 seconds, then rise.
• Perform 6-8 reps.