"Chainsaw"
Duration: 25:00
3 Rounds For Time:
12 Power Cleans, 115 / 85 lb
40 Double Unders
400 Meter Run
8 Power Cleans, 115 / 85 lb
20 Double Unders
200 Meter Run
• Rest 2:00 Between Rounds
Time Cap: 25 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
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. This interval workout will primarily challenge the lungs and shoulders. The built-in rest should allow you to push each round hard.
- Choose a light power clean weight that you can complete in 2-3 sets. The power cleans should take 30-60 seconds to complete, the double unders 30-45 seconds, and the runs 1-2 minutes.
- Intended Intensity: RPE 6-7
- Target Loading: Light (40-50%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 17-23 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Start each round at a strong pace, but one that you're confident that you can hold. Keep that pace through the second set of power cleans. The goal is to be able to ramp up intensity for the final double unders + run of each round.
- Power Cleans: Cycle as small touch-and-go sets, keeping cycle rate quick and breaks minimal. Keep your chest up as you pull and focus on a quick elbow turnover in the catch.
- Double Unders: Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.
- Run: Target a controlled, but strong 400m (1:00-1:30 slower than your PR mile pace) and a faster 200m (closer to mile PR pace).
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
DOUBLE UNDERS
- Reduce Reps
- 60-30 Single Unders
- Plate Hops
- Lateral Skater Hops
- 8-4 Burpees
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
200 METER RUN
- 1:15 Time Cap
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
MOVEMENT PREP
400m Easy Run
20 Single Unders
6 Empty Bar Deadlifts + 6 Hang Power Cleans
Build to Power Clean Weight
2 Rounds:
4 Power Cleans
10-20 Double Unders
200m Run