“Belief is irresistible.” – Phil Knight
On a running clock:
0:00–10:00: Run, 1 mi max reps in remaining time, Clean & Jerk, 135/95 lbs
10:00–13:00: Rest
13:00–20:00 Run, 800 m max reps in remaining time, Power Snatch, 115/80 lbs
20:00-23:00: Rest
23:00–27:00: Run, 400 m max reps in remaining time, Thruster, 95/65 lbs
GENERAL
As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
The score for each round is total reps on the barbell
Rest 3 minutes between rounds and change out weights
OLYMPIC LIFTS
Choose weights for the Olympic lifts that you could complete 12+ reps unbroken when fresh and singles within the workout
THRUSTERS
Choose a thruster weight that you could complete 21+ reps when fresh and sets of 7-10 within the workout
RUNS
If your best mile is above 8:30, reduce the distances 1200-600-300 meters respectively
This gives you enough time on the barbell for each round
If Unable to Run:
1 Mile Run Subs
2000/1600 Meter Row
115/80 Calorie Assault Bike
3200 Meter Bike Erg
800 Meter Run Subs
1000/800 Meter Row
60/42 Calorie Assault Bike
1600 Meter Bike Erg
400 Meter Run Subs
500/400 Meter Row
30/21 Calorie Assault Bike
800 Meter Bike Erg
STRATEGY
1st Round
The mile run eats up the majority of this 10 minute window
Push hard to have enough time on the barbell
Once you’re in the door, work through quick singles until the finish
2nd Round
The run eats up about half the time of this 7 minute window
Find a similar pace to what you held on the mile run
Once you’re in the door, once again work through quick singles until the finish
3rd Round
The run eats up the least time in this final window
Run a little slower to allow yourself to work through big sets on the thrusters
Think 3-4 bigger sets on the barbell to finish things out “
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