"Olaf"
Duration: 28:00
4 x 4:00 AMRAP:
8 Hang Power Cleans, 135 / 95 lb
12 Box Jumps (24”/20”)
16/14 Calorie Echo Bike
• Rest 4:00 Between AMRAPs
• Pick Up Where You Left Off
Score: Total Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This Target Tuesday workout is part of a 4-week series leading to improvements in cycling a moderately heavy barbell while fatigued, to assist you in the next benchmark workout, “Mind Eraser” in the first week of June. Expect a steady aerobic demand with accumulating fatigue in the legs, hips, and lungs.
- Workout Flow: Work for the full 4 minutes each AMRAP. So once you finish the bike, move back to the cleans. After your 4 minutes of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 5 cleans, the next interval you will only need to complete 3 cleans before moving on to the box jumps.
- You should be able to finish 1+ rounds per 4-minute window.
- Hang Power Cleans: Choose a barbell weight you can complete in 1-2 sets.
- 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 Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 5-8 Rounds
STRATEGY
- Each AMRAP is long enough that you shouldn't come out too hot, but short enough that you should still push the pace, given you have an ample 4 minutes of rest between efforts. Target RPE 7-8 for maximal returns.
- Hang Power Cleans: Hook-grip the bar if you can. Drive through the hips and keep the bar close, ensuring your legs generate the power before pulling. Snap your elbows through quickly to catch the bar in a strong, stable front rack.
- Box Jumps: Stay smooth and rhythmic. Land on your midfeet with soft knees. Jump right back to the box after stepping down, eliminating unnecessary steps.
- Bike: Pace the bike just below threshold so you can immediately move back to the cleans without rest.
- Use the 4:00 rest fully; walk around, bring your breathing down, and shake out the legs.
SUBSTITUTIONS
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Deadlifts, @weight(155/105)
BOX JUMPS
- Reduce Box Height
- Box Step-ups
- 24 Squat Jumps
- 24 Jumping Lunges
- Alternating Single-Leg Squats
- 24 Reverse Lunges
- Broad Jumps
16/14 CALORIE ECHO BIKE
- 1:30 Time Cap
- 20/16 Calorie Bike Erg
- 20/16 Calorie Row
- 16/14 Calorie Ski
- 200m Run
- 1:15 Effort on Treadmill/Runner
- 20 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
2:00 Easy Bike
15 Calf Raises (Each Leg)
15 Pogo Hops
Build to Box Jump Height
With An Empty Barbell:
10 Good Mornings
10 Elbow Rotations
10 Deadlifts
10 Hang Power Cleans
Build to Hang Power Clean Weight
2 Rounds:
3 Hang Power Cleans
4 Box Jumps
5 Calorie Bike