2026-06-02

REPEAT FROM 6/24/2025

• Overview: In this low-rep, higher-round workout, you will be challenged to pick a pace you can sustain throughout all 10 rounds without feeling the need to stop or slow down. To complete under the time cap, rounds need to take 2:30 or less to complete.
• Consistency across all 10 rounds matters more than a fast first round or sprinting the final round. Aim to keep all rounds within ±0:30 of each other.
• Power Cleans: Choose a barbell weight that you could complete unbroken when fresh or in very fast singles during the workout. Reps should take less than 0:45 to complete each round.
• Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees. Reps should be completed at a steady, sustainable cadence and take less than 0:45 each round.
• Run: Each run should take less than 1:15 to complete each round.
• Intended Intensity: RPE 7-8
• 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)

• You can choose to go touch-and-go on the barbell or complete the power cleans in quick singles. This will vary from athlete to athlete, but the goal here should be consistency.
• Settle into a steady but quicker pace on the burpees, keeping them as consistent as possible. Pay attention to your breathing.
• Use the 200m runs as your pacer each round. Slow your breathing and shake out your arms. Run at a pace that will allow you to stick to your timing on the power cleans and burpees.

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells, 35 / 25 lb
• Deadlifts, 135 / 95 lb

BURPEES

• Same Calorie Row, Ski, or Bike Erg
• Push-Ups
• No Push-Up Burpee
• 14 Mountain Climbers
• 14 Air Squats
• Box Jumps

200M RUN

• 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)

2-3 Rounds:
3 Power Cleans
3 Burpees
100m Run