"7 Deadly Shins"
Duration: 28:00
28:00 AMRAP:
7 Hang Power Cleans, 95 / 65 lb
14 Box Jumps (24”/20”)
7 Toes To Bar
14/10 Calorie Echo Bike
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This longer workout combines barbell cycling, explosive jumps, midline stamina, and conditioning to test your overall capacity. Find a challenging yet sustainable pace that you can hold with minimal breaks.
- Choose a barbell weight and toes to bar variation you can complete unbroken throughout. Choose a bike calorie number that takes around 1 minute to complete.
- 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 6-7
- Target Loading: Light-Moderate (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 7-10 Rounds
STRATEGY
- Hang Power Cleans: These should feel smooth and repeatable. Some may go unbroken each round, but feel free to take a quick break if it helps preserve your grip, keep your heart rate under control, and/or mechanics sharp. Choose the approach that keeps you moving.
- Box Jumps: Find a steady rhythm that you can maintain without pauses or a drop off in pace. Focus on efficient footwork.
- Toes to Bar: Proficient athletes should go unbroken each round. However, you may want to break the later rounds into 2 quick sets to preserve your grip. These are small sets and should feel snappy.
- Bike: Start strong in the first 5-10 seconds, then settle into a challenging, yet sustainable effort. The goal is to step off ready to pick up the bar quickly.
- Pacing: We want to start and end at the same pace for this workout. Settle into a pace that is challenging, but that you know you can maintain. Your average fastest and slowest round split should be within 0:30 of each other.
SUBSTITUTIONS
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(135/95)
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 28 Squat Jumps
- 28 Jumping Lunges
- Alternating Single-Leg Squats
- 28 Reverse Lunges
- Broad Jumps
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
14/10 CALORIE ECHO BIKE
- 17/14 Calorie Bike Erg
- 17/14 Calorie Row
- 14/10 Calorie Ski
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 16 Burpees
MOVEMENT PREP
2:00 Easy Bike
10 Air Squats
20 High Knees
10 Hanging Knee Raises
Build to Hang Power Clean Weight & Box Height
2 Rounds, Increasing Intensity:
3 Hang Power Cleans
5 Box Jumps
3 Toes to Bar
5 Calorie Bike