“Intention drives behavior.”
High Hang Power Snatch + Hang Power Snatch + Power Snatch
5×1
Today’s strength portion has a time component. Athletes will have 10min. to develop a heavy complex.
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
Every 4 mins for 16 mins do:
20/15 Bike Calories
10 Lateral Burpee Over Bars
5 Power Snatches, 135/95 lbs
** 25/18 Cal Row **
WORKOUT BRIEF
DESCRIPTION
In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window
Record your times for each round, with you final score being the slowest of the 4 efforts
New rounds begin on the (0:00-4:00-8:00-12:00)
To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete
ASSAULT BIKE
If you’re short on Assault Bikes, stagger heats by 2 minutes
The staggered rounds would begin on the (2:00-6:00-10:00-14:00)
See “modifications” for Assault Bike alternatives
LATERAL BARBELL BURPEES
You can jump or step up off the floor
Jump over the bar with 2 feet for “RX”
There is no need to reach full extension on the jump over the bar
POWER SNATCHES
Looking to choose a moderate weight for the final station
This should be a weight you could cycle for 5-7 unbroken reps when fresh
Within the workout, we’re likely looking at smaller sets or quick singles
MODIFICATIONS
20/15 CALORIE ASSAULT BIKE
Equal Calorie Echo Bike, Bike Erg, or Ski Erg
25/18 Calorie Row
10 LATERAL BARBELL BURPEES
Regular Burpees
5 POWER SNATCHES
10 Alternating Dumbbell Snatches (Heavy)
20 Kettlebell Swings
20 Slamballs
STRATEGY
GENERAL
With your score being the slowest of the 4 rounds, we’re looking for a consistent intensity across the board
Look to keep your fastest round and slowest round within a few seconds of each other
The movement that has the biggest chance of “falling off” is the bike
Coming off rest, start fast to get that first calorie quick, but settle into a pace you see yourself holding in rounds 3-5
Move through a strong, but steady pace on the burpees that allows you to get right to the snatches
The snatches can be performed as quick singles or touch-and-go reps
If you see yourself going singles later on, complete one rep at a time from the beginning
If you go touch-and-go early and singles later, there is likely a big drop off in time
Sticking with one option keeps your round time more even
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