"Run Off"
Duration: 30:00
On the 6:00 x 5 Rounds:
600 Meter Run
60 Double Unders
12 Box Jumps (30″/24″)
Max Power Cleans in Remaining Time, 135 / 95 lb
Score: Total Power Clean Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This cardio-heavy workout will challenge your ability to stay explosive while fatigued.
- There is no rest between rounds - 30 minutes of straight work. When the clock hits the next 6:00, you start running again.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Power Cleans: Choose a weight you can complete in steady singles, keeping your cycle quick and crisp. Aim to have about 1:00 to accumulate power clean reps each round.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 50-75 Reps
STRATEGY
- We want a consistent buy-in every round, so your power clean window stays around 1:00. This workout is 30 straight minutes of work, so approach it like you would a longer cardio workout.
- Run: Target a strong, controlled pace that leaves you able to jump rope right away.
- Double Unders: Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed. Target unbroken sets if possible.
- Box Jumps: Approach these calmly and with consistency. The higher box requires more mental focus and coordination, so stay engaged. Use your arms for momentum.
- Power Cleans: Aim for fast, consistent singles. Drop and reset between reps rather than grinding through slow touch-and-go reps.
SUBSTITUTIONS
600 METER RUN
- 750/675m Row
- 600/540m Ski
- 36/30 Calorie Echo Bike
- 1,500/1,350m Bike Erg
- 3:00 Moderate Effort on Treadmill/Runner
- 48 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- Plate Hops
- Lateral Skater Hops
- 12 Burpees
- 1:00 Effort on Any Machine
BOX JUMPS
- Decrease Reps
- Reduce Box Height
- Box Step-ups
- 24 Squat Jumps
- 24 Jumping Lunges
- Alternating Single-Leg Squats
- 2x Reverse Lunges
- Broad Jumps
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(155/105)
MOVEMENT PREP
400m Easy Run
15 Calf Raises (Each Leg)
15 Single Unders
5 Tuck Jumps
6 Box Step-ups
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
Build to Power Clean Weight & Box Jump Height
2 Rounds:
100 Meter Run
20 Double Unders
3 Box Jumps
3 Power Cleans