5 Power Clean & Push Jerks, pick load

* Every 1 min for 10 mins.

Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.

Rest 2 mins before the Metcon…

This is an Open Barbell Cycling Prep. We want this to be light and fluent, where athletes focus on controlling their weight, keeping good breathing patterns, and staying consistent on form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).

New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.

Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.

Record each UNBROKEN set as 1 of your scores for load

10 rounds, each round for time, of:

Row, 200/175 m

* Complete rounds every 1 min.

TARGET SCORE
Target time each set: 40-45 seconds
Time cap each set: 52 seconds
STIMULUS and GOALS
Before the strength begins, make sure that athletes have their rowers set up. Also, if you have a large class, have athletes partner up and start on opposite movements. They will switch during the 2:00 rest.

Stimulus is a moderate, consistent effort for the entirety of the workout. Athletes should finish each set in approximately the same amount of time. Athletes should be done with work by the 45-sec mark on each minute. If they continue working past this time frame, instruct athletes to modify the volume for that specific movement for the remainder of the workout.

For quality:

80 V-ups

* Every time you break complete: 5 Burpees

Accumulate 50 V Ups

Every time you break complete:
5 Burpees