“Crosswind”
Duration: 28:00
7 Rounds For Time:
18/15 Calorie Echo Bike
12 Russian Kettlebell Swings, 53 / 35 lb
200 Meter Run
6 Power Cleans, 115 / 85 lb
Time Cap: 28 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This high-volume conditioning workout blends cardio, hip hinging, and barbell cycling. The bike and runs keep the heart rate elevated, while the kettlebell swings and power cleans challenge the posterior chain and grip. Each round should take 3:00-3:30.
- Bike: Should take about 1:30 at a pace you can repeat all rounds.
- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell only up to shoulder level (arms parallel to the ground). The kettlebell should not travel higher than that. These should feel light and be completed unbroken. They're meant to pre-fatigue the posterior chain, making the run and power cleans slightly more challenging.
- Run: Should take about 1:00.
- Power Cleans: Should be completed in quick singles or small quick sets for stronger athletes.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- This is a threshold training piece, so start at a pace you can hold for all seven rounds. Aim for consistency, rather than a fast start and slow end. These rounds should feel cyclical - never draining.
- Kettlebell Swings: Keep these unbroken and light, using an aggressive hip pop to generate power and momentum.
- Power Cleans: Most athletes will want to aim for quick, steady singles from the start. Stronger athletes may touch-and-go a few reps, but the goal is to keep moving at a pace that doesn't ever drain you. Keep your chest up as you aggressively pull off the ground, always keeping a strong back.
SUBSTITUTIONS
18/15 CALORIE ECHO BIKE
- 22/18 Calorie Bike Erg
- 22/18 Calorie Row
- 18/15 Calorie Ski
- 300m Run
- 1:30 Effort on Treadmill/Runner
- 20 Shuttle Runs (1 rep = 10m)
- 20 Burpees
RUSSIAN KETTLEBELL SWINGS
- Reduce Loading/Reps
- Normal Kettlebell Swings
- 6 Dumbbell Hang Power Cleans, @dumbbell(35/25)s
- 6 Barbell Hang Power Cleans, @weight(95/65)
200 METER RUN
- 15/12 Calorie Row
- 12/10 Calorie Ski
- 12/10 Calorie Echo Bike
- 15/12 Calorie Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
MOVEMENT PREP
2:00 Easy-Moderate Bike
400m Easy Run
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
Build to Power Clean Workout Weight
1-2 Rounds:
5 Calorie Echo Bike
6 Russian KB Swings
100 Meter Run
3 Power Cleans