"Breath Savers"
Duration: 30:00
5 Rounds For Time:
500/450 Meter Row
10 Power Cleans, 155 / 105 lb
15 Burpee Box Jumps (24"/20")
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Today's workout is a sweaty grind that tests your threshold limits. Settle into a challenging pace from the start, but one you know you can maintain across all 5 rounds with minimal falloff in pace, even if it feels harder to maintain.
- Row: Should take about 2 minutes.
- Power Cleans: Should take no more than 90 seconds and not exceed 65% of your 1RM. This is a weight that will likely be completed as steady singles throughout.
- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding. Should be completed in 2 minutes or less.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Pace the row from the start. This workout isn't won on the rower. Efficiency on the barbell and box will matter more.
- Approach the power cleans in whatever manner keeps you moving. Steady singles will likely be the best bet for most athletes.
- Practice your exact steps for the burpee box jumps before the workout begins. We want to minimize any unnecessary steps. Step off the box and drop directly into your burpee in one fluid motion. Gravity is your friend; let it work for you.
SUBSTITUTIONS
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)
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(155/105)
BURPEE BOX JUMPS
- Reduce Box Height
- Burpee Box Step-ups
- Burpees Only
- Box Jumps Only
[TEAMS OF 2 VERSION]
5 Rounds For Time:
45/35 Calorie Row
15 Power Cleans, @weight(105/75)
20 Burpee Box Jumps (24"/20")
Time Cap: 30 Minutes
* One Partner Works At a Time
* M/W Pair: 40 Calorie Row
- Notes: One partner works at a time, switching however you'd like. Split the reps however you'd like.
- Target Score: 20-25 Minutes
MOVEMENT PREP
2:00 Easy Row
5 Burpees
10 Squat Jumps
5 Box Step-ups
5 Box Jumps
Build to Power Clean Weight
2 Rounds:
100 Meter Row
3 Power Cleans
3 Burpee Box Jumps