"Potpourri"
Duration: 22:00
3 x 6:00 Intervals:
50/40 Calorie Echo Bike
AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Lateral Burpees Over Barbell
• Rest 2:00 Between Intervals
• Pick Up Where You Left Off in AMRAP
Barbell: 135 / 95 lb
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We have 6:00 of work followed by 2:00 of rest. The bike should take no longer than 4:00, giving you 2:00 on the triplet. In intervals 2 & 3, pick up where you left off on the triplet following the bike. So, if you completed 2 full rounds + 5 hang power cleans of the triplet during interval 1, you will start the next triplet (after the bike buy-in) completing 1 hang power clean before moving to the push jerks.
- Choose a barbell weight you can complete with 1 break on the cleans and unbroken for the jerks.
- 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 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 8-12 Rounds
STRATEGY
- Bike at a pace that allows you to get right on the bike, but is also challenging. This should feel like an RPE 7 in the first interval.
- RPE 7: This is roughly 85% of your average wattage during a 10-minute bike test and equivalent to your FTP or 20-minute watt test. This is a vigorous effort that is uncomfortable to maintain and requires constant effort. Can speak short sentences. Can maintain for 15-30 minutes.
- Protect the push jerks. This is the most expensive movement to break on, as it requires a full power clean to get started again.
SUBSTITUTIONS
50/40 CALORIE ECHO BIKE
- 60/48 Calorie Row
- 50/40 Calorie Ski
- 60/48 Calorie Bike Erg
- 800m Run
- 4:00 Effort on Treadmill/Runner
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
PUSH JERKS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Split Jerk
- Push Press
- Handstand Push-ups
- Push-ups
LATERAL BURPEES OVER BARBELL
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
- 4 Air Squats
MOVEMENT PREP
2 Rounds:
10/8 Calorie Bike Sprint
2 Hang Power Cleans
2 Push Jerks
2 Burpees Over Barbell
• Rest 0:30 Between Rounds