"Number Two"
Duration: 14:00
2:00 AMRAP:
20 Kettlebell Swings, 53 / 35 lb
20 Box Jumps (24"/20")
Hang Power Cleans in Remaining Time, 115 / 85 lb
- Rest 1:00 -
4:00 AMRAP:
30 Kettlebell Swings, 53 / 35 lb
30 Box Jumps (24"/20")
Hang Power Cleans in Remaining Time, 115 / 85 lb
- Rest 1:00 -
6:00 AMRAP:
40 Kettlebell Swings, 53 / 35 lb
40 Box Jumps (24"/20")
Hang Power Cleans in Remaining Time, 115 / 85 lb
Score: Total Hang Power Cleans
MUSCULAR ENDURANCE & VO2 MAX
STIMULUS
- Overview: The ascending time windows and rep counts create a progressive challenge — each round demands more work while fatigue accumulates. Your score is total hang power cleans, so the goal is to move efficiently through the swings and box jumps to maximize time on the barbell. Expect the final 6:00 window to feel significantly harder than the first two.
- Choose a kettlebell swing weight that you can complete unbroken on the first AMRAP. Choose weights/reps/variations of the swings and box jumps that give you at least 0:15 to complete hang power cleans each AMRAP.
- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
- 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.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate (45-55%)
- Fitness Attributes Improved: Muscular Endurance & VO2 Max
- Target Score: 60-90 Reps
STRATEGY
- This workout is tricky because you will need to come out at a faster pace in the first interval in order to have time on the hang power cleans. You can't be too conservative with pacing early. But if you come out too hot, you risk blowing up for the remaining ten minutes of work.
- Pacing comes into play more in the second interval. Move the swings in steady, repeatable sets. If you feel your grip starting to fatigue, take a quick break rather than holding onto the kettlebell. You'll need to preserve your grip for the hang power cleans. Keep box jumps smooth to limit leg fatigue.
- Your clean strategy depends on how much time you have left. If 20 seconds or less, try to hold on for unbroken reps. If more than that, settle into small sets with short breaks so you don't become too fatigued.
- The short rest periods between intervals will only give you enough time to reset, so use them intentionally to relax your grip and bring your heart rate down.
SUBSTITUTIONS
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Barbell Hang Power Snatches, @weight(45/35)
- Russian Kettlebell Swings
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 40-60-80 Squat Jumps
- 40-60-80 Jumping Lunges
- Alternating Single-Leg Squats
- 40-60-80 Reverse Lunges
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
MOVEMENT PREP
2:00 Easy Bike
10 Kettlebell Deadlifts
10 Box Step-ups
10 Barbell Deadlifts
1-2 Rounds:
5 Kettlebell Swings
5 Box Jumps
5 Hang Power Cleans