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Power Clean (1 Power Clean x 3 sets @85-90% of 1RM Clean)
* Rest 60-90 seconds between sets *
Front Squat (1 Front Squat x 3 sets @90% of 1RM Clean)
* Rest 60-90 seconds between sets *
After the Power Cleans, athletes will transition right into the Front Squats. They will use 3 sets of 1 Front Squat at 90% of 1RM Clean. Make sure athletes hit a few light sets to warm their squats up before.
After the Power Cleans, athletes will transition right into the Front Squats. They will use 3 sets of 1 Front Squat at 90% of 1RM Clean. Make sure athletes hit a few light sets to warm their squats up before.
Metcon (3 Rounds for reps)
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (225/155) Rx+(275/185)
Burpee Box Get Over (24/20) Rx+(30/24)
Max Calorie Row in the remaining time Rx+ (Max Cal Bike)
– 2:00 min Rest between sets –
5 min AMRAP
5-4-3-2-1
Deadlifts (225/155) Rx+(275/185)
Burpee Box Get Over (24/20) Rx+(30/24)
Max Calorie Row in the remaining time Rx+ (Max Cal Bike)
– 2:00 min Rest between sets –
TARGET SCORE
Target number of Calories each set: 20+ Calories
Minimum number of Calories each set before scaling: 15 Calories
STIMULUS and GOALS
Stimulus is moderate high intensity during deadlifts and Burpees with increasing intensity on cal, building from a semi-recovery pace (just get moving) when first getting on the cal and finishing at a strong "push" pace by the end of the round. Set the tone early on and try to maintain or get slightly faster through the descending ladder as the workout goes on.
Target number of Calories each set: 20+ Calories
Minimum number of Calories each set before scaling: 15 Calories
STIMULUS and GOALS
Stimulus is moderate high intensity during deadlifts and Burpees with increasing intensity on cal, building from a semi-recovery pace (just get moving) when first getting on the cal and finishing at a strong "push" pace by the end of the round. Set the tone early on and try to maintain or get slightly faster through the descending ladder as the workout goes on.
Athletes need to move with a purpose here, not a workout where we take our sweet time. Try keeping the Deadlift and Burpees under 3 minutes to allow for 2+ minutes of solid Cal.
Coaches – You can offset heats for larger classes by running a second heat 2 minutes into the metcon. Put faster athletes in the first heat and this should open rowers with the 2 min rest.