"Set For Life"
Duration: 25:00
On the 2:30 x 10 Sets:
200 Meter Run
7 Toes to Bar
7 Hang Power Cleans, 135 / 95 lb
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This 10-round interval workout will grip and consistency. Choose reps/variations that allow you to complete rounds in 2:00 or less, giving you at least 0:30 of rest between rounds.
- The toes to bar and hang cleans are designed to be completed unbroken throughout.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 1:30-2:00
STRATEGY
- Start hard on your runs while you are fresh in the early rounds, and pace the toes to bar and cleans as needed.
- As the rounds progress and you start to fatigue and the runs become harder to maintain, slow those down a touch and search for a place to become faster on the toes to bar or hang cleans. This may be in transitions or your cycle rate.
SUBSTITUTIONS
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate-Hard Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
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)
TEAMS OF 2 VERSION:
On the 2:30 x 10 Sets:
200 Meter Run
7 Synchro Toes to Bar
7 Synchro Hang Power Cleans
Score: Slowest Round
MOVEMENT PREP
2 Rounds:
200m Run
3 Toes To Bar
3 Hang Power Cleans (at workout weight)