"Twisted Sister"
Duration: 28:00
3 x 8:00 Intervals:
1,000 Meter Run
In Remaining Time...
Rounds of:
10 Power Cleans
10 Lateral Burpees Over Barbell
• Rest 2 Minutes Between Intervals
• Pick Up Where You Left Off
Round 1: 70% of 1RM -
Round 2: 60% of 1RM -
Round 3: 50% of 1RM -
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
Enter your 1RM for power clean
STIMULUS
- Overview: Begin each 8:00 interval with the run, then use the remaining time to work through as many rounds of power cleans and burpees as you can. Rest 2:00, then begin your next 8:00 interval. Pick up your rounds of cleans/burpees wherever you left off in the prior interval. If you were 5 power cleans in, you'll pick up there with the decreased barbell weight.
- Run: The run should take around 5:00 to complete.
- Power Cleans: The barbell weight decreases each round. You'll use 70-60-50%, respectively, of your 1-rep max.
- 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 5-8
- Target Loading: Moderate-Heavy, Moderate, Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4-7 Rounds
STRATEGY
- Run at a pace that will allow you to get right to work when you get back to the gym. Think an RPE 6-7 effort.
- Only cycle touch-and-go power cleans if you are confident you will be able to keep a crisp pace on the burpees.
SUBSTITUTIONS
1,000M RUN
- 6:00 Time Cap
- 1,250/1,125m Row
- 1,000/900m Ski
- 60/50 Calorie Echo Bike
- 2,500/2,250m Bike Erg
- 5:00 Moderate Effort on Treadmill/Runner
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells
- Deadlifts
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
- 20 Air Squats
MOVEMENT PREP
2 Rounds:
100m Run
3 Power Cleans
3 Lateral Burpees Over Barbell
*Round 1 = Lightest Weight
*Round 2 = Middle Weight