2026-11-14

• Overview: This Saturday grind demands consistent runs with challenging power clean sets that drop in reps as the barbell gets heavier. The runs hold you at threshold, while the increasing barbell weight challenges your strength and power stamina.
• Each run should be completed in roughly 4:00. Each power clean set should take around 1:30 to complete. Hitting both of those targets puts you right around a 22:00 workout.
• The first barbell should be a weight you could complete 10+ reps unbroken when fresh. Single reps on the final barbell should feel challenging, but doable. We don't want you staring at the bar with failed reps or taking long breaks between reps.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate to Moderate-Heavy
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 20-24 Minutes

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

• This workout should feel the same throughout. Because the barbell reps decrease as the loads increase, the demand is roughly the same for each barbell.
• It's important to approach your runs at a fast and challenging enough pace that still allows for continuous movement on the barbells. But we don't want to be so conservative that we're just wasting time on the run. Aim to complete the runs at around your 10k pace (1-2 minutes slower than mile pace).
• Power Cleans: Brace your core well before each rep. Keep your chest tall as you pull off the ground and focus on a quick elbow turnover, especially as the bar gets heavier.
• The best time to add weight to your barbell is immediately after your power clean set, before you leave for the next run.

800 METER RUN

• 5:00 Time Cap
• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells
• Deadlifts

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[TEAMS OF 2 VERSION]:
For Time:
800 Meter Run (Together)
50 Power Cleans, 95 / 65 lb
800 Meter Run (Together)
40 Power Cleans, 115 / 85 lb
800 Meter Run (Together)
30 Power Cleans, 135 / 95 lb
800 Meter Run (Together)
20 Power Cleans, 155 / 105 lb

Time Cap: 30 Minutes

• Notes: Run together, completing each run in roughly 4:00. One partner works at a time on the power cleans, splitting the work however you’d like.
• Target Score: 23-27 Minutes

400m Easy Run

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

Build to First Barbell Weight (Second Barbell at Most)

2 Rounds:
200m Run
3-5 Power Cleans