"Minibar"
Duration: 30:00
6 Rounds For Time:
15 Toes to Bar
40 Double Unders
18-15-12-9-6-3 Power Cleans
• Rest 1:00 Between Rounds
Rd 1: 95 / 65 lb
Rd 2: 115 / 85 lb
Rd 3: 135 / 95 lb
Rd 4: 155 / 105 lb
Rd 5: 165 / 115 lb
Rd 6: 185 / 135 lb
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: Each interval starts by working both your lungs and your grip before transitioning to the barbell. The power cleans decrease in reps, but increase in weight. We want to be able to attack the heavier bars with confidence and crispness.
- Choose a toes to bar variation you can complete within 2 sets and a double under variation that takes no longer than 1 minute.
- Power Cleans: These are likely completed as steady singles throughout. Weights should not exceed 55-60-65-70-75-80%, respectively.
- Intended Intensity: RPE 6-7
- Target Loading: Light to Moderate-Heavy
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 18-22 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- It will be tempting to come out hot on the lighter barbells. Don't fall into that trap! The work quickly compounds on itself, and grip/pulling fatigue will set in, making the final barbells challenging.
- Pace the toes to bar from the start. Break early into small, repeatable sets so grip and midline don’t become a limiter once the barbell gets heavy.
- Break the power cleans earlier than you think. Quick singles are better than holding on for big, slow sets with long breaks between. As the barbell gets heavy, only attempt a clean if you're sure you can hit it. Failed reps are very costly in this type of workout.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
DOUBLE UNDERS
- Reduce Reps
- 60 Single Unders
- Plate Hops
- Lateral Skater Hops
- 8 Burpees
POWER CLEANS
- Reduce Loading/Reps
- 10 Power Cleans Each Round, @weight(115/85)
- Hang Power Cleans
- Sub Dumbbells
- Deadlifts
MOVEMENT PREP
At Workout Pace:
5 Toes to Bar
20 Double Unders
5 Power Cleans at Weight 1
Rest 30-60 Seconds
5 Toes to Bar
20 Double Unders
5 Power Cleans at Weight 2