"Clockwise"
Duration: 25:00
For Time:
1,000/900 Meter Row
Directly Into...
4 Rounds:
10 Hang Power Snatches, 95 / 65 lb
15 V-ups
20 Jumping Lunges
500/450 Meter Row
Time Cap: 25 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: The workout begins with a row buy-in followed by 4 rounds of multimodal work. Expect a steady aerobic demand in the beginning before the 4 rounds push the limits of your threshold, midline, and lower body muscular endurance. There is no rest between any of the work.
- The first row should take about 4 minutes (or less) to complete. One round of hang power snatches, v-ups, lunges, and row should take less than 5 minutes to complete.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Jumping Lunges: There is no requirement for how high you jump between lunges, but you must reach full knee extension of the front leg before switching feet. Your back knee should just barely touch the ground. Don't slam your knee into the ground. Alternate legs every rep.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-24 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- First Row: Open at a strong, but controlled pace that allows you to transition smoothly into the 4 rounds. This is equivalent to roughly an RPE 7, or roughly 0:10 slower than your 2k PR pace.
- Hang Power Snatches: Cycle in quick sets with minimal rest, keeping the bar close and letting your legs do lots of the work. Expect some grip fatigue, as you're transitioning from pulling on the rower.
- V-ups & Lunges: Stay relaxed and rhythmic. Aim for a fast cycle rate with quick breaks when needed.
- 500/450m Rows: These should be performed at a pace you are confident in. An RPE 6-7 is going to be where most people land, which is equivalent to 0:10-0:15 slower than your 2k PR pace.
SUBSTITUTIONS
1,000/900 METER ROW
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
HANG POWER SNATCH
- Reduce Loading/Reps
- Power Snatches
- Sub Dumbbells, @dumbbell(25/15)s
- Kettlebell Swings, @kettlebell(53/35)
- Hang Power Cleans, @weight(95/65)
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
JUMPING LUNGES
- Step-Back (Reverse) Lunges
- Forward Lunges in Place
- Walking Lunges
- Goblet Squats, @dumbbell(35/25)
- 10 Box Jumps
500/450 METER ROW
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
3:00 Easy Row
10 Empty Barbell Hang High Pulls
10 Empty Barbell Front Squats
10 Sit-ups
10 Squat Jumps
At Workout Weights:
5 Hang Power Snatches
5 V-ups
10 Jumping Lunges
1:00 Moderate-Hard Row