"Like Minded"
Duration: 28:00
On the 4:00 x 7 Rounds:
400 Meter Run
7 Power Cleans, 135 / 95 lb
7 No Push-up Burpees
Score: Slowest Round Time
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This target workout is part of a 4-week series leading to improvements in cycling a moderately heavy barbell and burpees while fatigued, to assist you in the next benchmark workout, “Mind Eraser” in the first week of June.
- Find a pace from the beginning that you can sustain, as your score is the slowest of the 7 rounds. Use numbers for all stations that allow you to complete the work in 3:30 or less, giving you at least 30 seconds of rest before starting the next round.
- Run: Should take 1:45-2:15.
- Power Clean: Should ideally be completed in 1-3 sets, with the goal being to practice cycling reps.
- No Push-up Burpees: Drop down and jump your feet back to a straight-arm plank position. Then step or jump your feet forward, stand up, and finish with a small jump, touching your hands together overhead. Your chest does not need to touch the ground at the bottom.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 2:30-3:30 per round
STRATEGY
- Consistency is key. We want to see less than 10 seconds of difference between your fastest and slowest rounds. Start conservatively and hold that pace.
- Run: Target 1:45-2:15 per 400 meters. Do not push the first run too much, as you have 7 rounds to manage.
- Power Cleans: We want to practice cycling reps, so ideally aim to complete these in as few sets as possible, while maintaining good form. If you need to break, keep it quick. Do not grind through slow reps.
- Burpees: Finish strong here, as you have a bit of rest before starting your next interval. You save time by being efficient in the bottom of your reps. Kick your feet back just enough to hit your plank position, and quickly rebound before standing.
SUBSTITUTIONS
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)
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(155/105)
NO PUSH-UP BURPEES
- Reduce Reps
- Up-Downs
- Sprawls (No Jump Burpee)
- Same Calorie Row, Ski, or Bike Erg
- 14 Mountain Climbers
- 14 Air Squats
- Box Jumps
MOVEMENT PREP
2 Rounds:
200m Easy Run
5 Power Cleans (Light Weight)
5 No Push-up Burpees
1-2 Rounds:
200m Run at Moderate Pace
4 Power Cleans (Workout Weight)
4 No Push-up Burpees