"Bring Back The Time"
Duration: 30:00
6 Rounds For Time:
10 Power Cleans, 115 / 85 lb
400 Meter Run
10 Strict Pull-ups
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Pacing will be important in this simple yet potent triplet. Expect the combo of pulling on the barbell and strict pull-ups to tax your grip and upper back.
- Choose weights/distances/variations that allow you to complete the power cleans and pull-ups each in 1:00 or less, and the run in 2:00 or less.
- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. 100m = 1 rep.
STRATEGY
- Power Cleans: Even if you can go unbroken, steady singles or quick touch-and-go sets may be smart to save your grip and will allow you to move steadily through this workout.
- Runs: Keep a sustainable pace (RPE 6-7) right from the beginning. Your runs should not significantly impact your output on the cleans or pull-ups.
- Pull-ups: 60 strict pull-ups over the course of this workout is a lot. Break early and often to save your grip and prevent you from blowing up.
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows
MOVEMENT PREP
200m Run
3 Power Cleans
3 Strict Pull-ups
100m Run
2 Power Cleans
2 Strict Pull-ups