“Everyone makes mistakes. Not everyone owns them.”
[On the 0:00]:
1 Mile Run
[On the 10:00]:
3 Rounds:
15 Hang Power Cleans (135/95)
12 Lateral Barbell Burpees
9 Thrusters (135/95)
[On the 20:00]:
1 Mile Run
WORKOUT BRIEF
DESCRIPTION
You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout
Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part
Record your score for the first mile run, the 3 round triplet, and the second mile run separately
Your final score will be all three of these times added together
BARBELL MOVEMENTS
Choose your weight for the barbell movements based off the more challenging station – the overhead squat
This should be a heavier weight, but one that you can complete within 2 sets on every round
This 3 round triplet is meant to be a grind, but each movement should take 1 minute or less to complete
Maintaining 1 minute or less for each movement gets you in under the 9 minute cap
Adjust the weights as necessary to meet this recommendation
LATERAL BARBELL BUPREES
You do not have to stand to full extension when jumping over the bar
Jumping up and stepping up off the floor are allowed
Jump over the bar with two feet for “RX”
RUN
See the “modifications” section for 1 mile run substitutions
MODIFICATIONS
1 MILE RUN
2,000 Meter Row
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1200 Meter Air Runner
15 HANG POWER CLEANS
15 Double Dumbbell Hang Power Cleans
15 Kettlebell Swings
20 Single Dumbbell Hang Power Cleans (10 Each Side)
20 Slamballs
12 LATERAL BARBELL BUPREES
Regular Burpees
9 OVERHEAD SQUATS
9 Front Squats
18 Goblet Squats
18 Single Dumbbell Goblet Thrusters
STRATEGY
GENERAL
With the same time windows to work within, let’s approach this workout like 3×1 mile repeats
The goal here is to complete all 3 efforts in very similar times
There is just a little rest between each round, so find a moderate pace that you see yourself maintaining past the opening mile run
TRIPLET
The rep numbers of this triplet don’t look that intimidating, but the weight makes them more challenging
Plan to chip away at the barbell movements from the first set
Having manageable sets in mind from the beginning will help you rest less before and after each
Move at a pace through the burpees that allows you to get your hands right on the bar for the first set
Consider the following options for the sets of 15 and 9:
Sets of 15:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
Sets of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
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