"High Note"
Duration: 20:00
20:00 AMRAP:
5 Deadlifts
10 Power Cleans
15 Box Jumps (30"/24")
50 Meter Farmer's Carry, 70 / 50 lbs
Barbell: 155 / 105 lb
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This long conditioning piece combines moderate barbell cycling, jumping, and heavy carries to improve your lactate threshold and overall work capacity.
- Choose a barbell weight that allows you to complete unbroken deadlifts and steady single power cleans throughout.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a dumbbell weight you can walk with for the full 50 meters unbroken each round. The full carry distance should be finished to count as a completion of that round.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 4-6 Rounds
STRATEGY
- Deadlifts should be completed unbroken, but singles on the power cleans will likely be the best strategy. The farmer's carry is heavy, so we don't want to tax the grip hanging onto the bar for big power clean sets.
- Box Jumps: We're just looking for a smooth, steady pace here. The workout is not won by sprinting the box jumps. You want to come off the box and be able to go right into a strong carry.
- Farmer's Carry: Prioritize efficient turnaround(s) and relaxed shoulders to preserve grip for the barbell.
SUBSTITUTIONS
BARBELL
- Sub Dumbbells, @dumbbell(35/25)s
- 15 Deadlifts Only
- 5 Deadlifts + 10 Hang Power Cleans
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 30 Squat Jumps
- 30 Jumping Lunges
- Alternating Single-Leg Squats
- 30 Reverse Lunges
- Broad Jumps
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 0:30 Farmer’s Carry March in Place
- 0:30 Farmer’s Carry Hold
- 10 x 10-Meter Shuttle Runs
MOVEMENT PREP
Build to Barbell Weight & Box Height
2 Rounds:
3 Deadlifts
3 Power Cleans
3 Box Jumps
20 Meter Farmer's Carry