🏋️‍♂️ Workouts 🏋️‍♀️

REPEAT FROM 8/13/2024

- Overview: In this low-rep, higher-round workout, you will be challenged to pick a pace you can sustain throughout all 10 rounds without feeling the need to stop or slow down. To complete under the time cap, rounds need to take 2:30 or less to complete.

- Power Cleans: Choose a barbell weight that you can complete unbroken or in very fast singles during the workout. Reps should take less than 0:45 to complete each round.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees. Reps should take less than 0:45 to complete each round.

- Run: Each run should take less than 1:15 to complete each round.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 18-22 Minutes

- You can choose to go touch-and-go on the barbell or complete the power cleans in quick singles. This will vary from athlete to athlete, but the goal here should be consistency.

- Settle into a steady but quicker pace on the burpees, keeping them as consistent as possible. Pay attention to your breathing.

- Use the 200m runs as your pacer each round. Slow your breathing and shake out your arms. Run at a pace that will allow you to stick to your timing on the power cleans and burpees.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Deadlifts, @weight(135/95)

BURPEES

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 14 Mountain Climbers

- 14 Air Squats

- Box Jumps

200M RUN

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

2 Rounds:

3 Power Cleans

3 Burpees

100m Run