STIMULUS
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)
STRATEGY
- 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.
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
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)