🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: In this long, gritty Saturday chipper, loads climb as reps drop. The early rounds will feel aerobic, but grip, legs, and breathing will catch up quickly, especially heading into the final heavy cleans and last run.

- Choose run distances that take 5 minutes or less to complete. The first bike is designed to take around 2 minutes, the second 1:30, and the final 1:00. The same time frames apply to the power cleans.

- Use one barbell and change your own weight.

- Intended Intensity: RPE 6-7

- Target Loading: Light to Light-Moderate (35-55%)

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 18-25 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)

- Run: Target a controlled pace from the start, roughly a pace that is 1:00-1:30 slower than your mile PR pace. Make sure you can transition immediately from the run into the cleans.

- Power Cleans: You should be able to do touch-and-go sets on the first light barbell. Drop the bar as soon as your pull starts to fatigue or your reps get slow and sloppy. In the middle bar, you may cycle a few smaller sets, but don't hesitate to move to quick singles. The final bar will likely be all quick singles. Choose the approach that keeps you moving without long breaks between sets.

- Bike: Target a strong, smooth pace. Don’t sprint, just keep it moving. This is the place to reset to set you up for a good run and keep you efficient on the barbell.

- The third and fourth runs will be challenging. Be disciplined in the first half of the workout to set up a good final run.

800M RUN

- 5:00 Time Cap

- 60/48 Calorie Row

- 50/40 Calorie Ski

- 4:00 Moderate Effort on Treadmill/Runner

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- 20 Dumbbell Power Cleans, @dumbbell(35/25)s (each round)

- Deadlifts: @weight(95/65), @weight(135/95), @weight(185/135)

[MEN] 30-20-10 CALORIE ECHO BIKE

- 3:00-2:00-1:00 Time Cap

- 36-24-12 Calorie Bike Erg

- 36-24-12 Calorie Row

- 30-20-10 Calorie Ski

[WOMEN] 24-16-8 CALORIE ECHO BIKE

- 3:00-2:00-1:00 Time Cap

- 30-20-10 Calorie Bike Erg

- 30-20-10 Calorie Row

- 24-16-8 Calorie Ski

[TEAMS OF 2 VERSION]

For Time:

800 Meter Team Run

P1/2: 30 Power Cleans, @weight(75/55)

P2/1: 30/24 Calorie Echo Bike

800 Meter Team Run

P1/2: 20 Power Cleans, @weight(95/65)

P2/1: 20/16 Calorie Echo Bike

800 Meter Team Run

P1/2: 10 Power Cleans, @weight(105/75)

P2/1: 10/8 Calorie Echo Bike

800 Meter Team Run

Time Cap: 30 Minutes

- Notes: Run together for the 800s. When you get inside, P1 goes to the bike, P2 goes to the cleans. When both partners are done with their reps, switch stations. When both partners have completed a bike and a clean set, head back out for the next run. Use one bar and change your own weight.

- Target Score: 18-25 Minutes

2:00 Easy Bike

400m Easy Run

10 Air Squats

10 Empty Barbell Romanian Deadlifts

10 Empty Barbell High Pulls

5 Empty Barbell Power Cleans

5 Light Power Cleans

Build to First Workout Weight

2 Rounds:

200m Run

5 Power Cleans

6/5 Calorie Bike