"Tapas"
Duration: 30:00
3 Rounds:
9 Toes to Bar
9 Hang Power Cleans
9 Lateral Burpees Over Barbell
1,000/900 Meter Row
3 Rounds:
7 Toes to Bar
7 Hang Power Cleans
7 Lateral Burpees Over Barbell
1,000/900 Meter Row
3 Rounds:
5 Toes to Bar
5 Hang Power Cleans
5 Lateral Burpees Over Barbell
Barbell: 135 / 95 lb
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
REPEAT FROM 4/12/2025
- Overview: The descending, lower-rep triplets allow you to move quickly through each set, while the longer rows act as aerobic separators in this full-body workout.
- Complete all three rounds of the toes to bar, hang power cleans, and burpees before advancing to the rower. Continue that flow for the rest of the workout. Choose a toes to bar variation and barbell load that allows you to complete all sets in 1-2 quick sets.
- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- This is a workout where you want to just steadily chip away at the reps.
- The sets of 9-7-5 are small enough to stay mostly unbroken, but you may want to take quick breaks to save your grip. If you don't think you will be able to sustain unbroken sets of the toes to bar and hang power cleans, plan to start breaking them up from the beginning. A chosen break will always be faster than a forced break due to fatigue.
- Use the rows to recover a little and get your breath back before ticking off another 3 rounds. Target a consistent pace that allows you to get right back into the next triplet.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(135/95)
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Ski or Bike Erg
1,000/900 METER ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
[TEAMS OF 3 VERSION]
30:00 AMRAP:
60/48 Calorie Row
60 Lateral Burpees Over Barbell
60 Hang Power Cleans
60 Toes to Bar
Score: Rounds + Reps
- Notes: One partner works at a time, switching out however you'd like. Choose a barbell weight and toes to bar variation that allows at least 5-10 reps at a time during the workout.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 3-4 Rounds
MOVEMENT PREP
On The Minute x 4:
Min 1: 3 Toes To Bar + 3 Hang Power Cleans
Min 2: 100m Row + 3 Hang Power Cleans