"All Opposed"
Duration: 30:00
On the 1:30 x 10 Sets:
10-9-8-7-6-5-4-3-2-1 Hang Power Cleans, 135 / 95 lb
Calorie Echo Bike in Remaining Time
Directly Into...
On the 1:30 x 10 Sets:
1-2-3-4-5-6-7-8-9-10 Strict Pull-ups
Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We have two back-to-back 15-minute couplets, making a 30:00 workout in total. Complete all of the rounds of descending cleans + bike before advancing to the ascending pull-ups + bike.
- Choose weights and modifications that allow you to complete all sets of cleans and pull-ups, mainly the large sets, in under 1:00. The goal is to have at least 30 seconds on the bike through the larger rounds.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score:
Men: 200-250 Calories
Women: 150-200 Calories
STRATEGY
- As the first couplet finishes up and you start the second couplet, this workout suddenly exposes its aerobic nature. Stay focused, and be wary of the fact that you have some bigger sets of pull-ups coming.
- Try to maintain the largest sets you can throughout, ideally completing unbroken sets in the first couplet and as few sets as you can late into the pull-up sets.
SUBSTITUTIONS
HANG POWER CLEANS
- Reduce Loading
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(155/105)
STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
Build To Hang Power Clean Workout Weight
1 Round:
10 Calorie Echo Bike
5 Hang Power Cleans
5 Strict Pull-ups
10 Calorie Echo Bike