"King of Hearts"
Duration: 30:00
[10 Rounds]:
1:00 AMRAP:
6 Hang Power Cleans, 115 / 85 lb
Calorie Echo Bike in Remaining Time
Rest 30 Seconds
1:00 AMRAP:
6 Hang Power Snatches, 115 / 85 lb
Lateral Burpees Over Bar in Remaining Time
Rest 30 Seconds
Score: Total Bike Calories + Burpee Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: These high-intensity intervals pair barbell cycling with hard cardiovascular efforts. They will demand efficiency on the barbell and sustained sprint efforts under fatigue.
- Choose barbell weights you can complete unbroken each round. The barbell should take less than 20 seconds, giving you about 40 seconds each round to complete bike calories and burpees over the bar. Look to maintain consistent bike and burpee numbers across the workout.
- Lateral Burpees Over Bar: 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 [VO₂ Max]
- Target Score:
MEN: 180-240 Reps
WOMEN: 120-180 Reps
STRATEGY
- Barbell: Touch-and-go if you can stay crisp, but drop and reset if form slows. The goal is fast, clean reps so you can spend more time on the bike/burpees.
- Bike: Find a pace you can repeat every round. Think 80-85% effort - not a sprint.
- Burpees: Keep them moving. A smooth pace beats big early sets that die off.
SUBSTITUTIONS
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(155/105)
- Hang Power Snatches
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
- Shuttle Runs (1 rep = 10m)
HANG POWER SNATCH
- Reduce Loading/Reps
- Power Snatches
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(155/105)
- Hang Power Cleans
LATERAL BURPEES OVER BARBELL
- Lateral Burpees With Step Over
- Burpees to a Target
- Regular Burpees
- Air Squats
- Shuttle Runs (1 rep = 10m)
- Calories on Any Machine
MOVEMENT PREP
3:00 Easy Bike
2 Rounds:
4 Hang Power Cleans
4 Lateral Burpees Over Bar
4 Hang Power Snatches
8 Calorie Echo Bike