Complete as many rounds as possible in 20 mins of:
12/9 Bike Calories
9 Hang Power Snatches, 95/65 lbs
6 Strict Handstand Push-ups
Time: This is a 20:00 workout (total).
Category: Pacer/Threshold – letting one or more movements get away from us will cause systemic slow downs, but we should aim for consistent round times.
Goal: 4-5+ Rounds. All attempts should be made to keep our rounds to ~4:00 minutes, give or take a little.
Score: The number of Rounds + Reps in 20:00.
TOES TO BAR
For athletes attempting this workout as prescribed, 15 Toes To Bar shouldn’t take longer than 1:00. This allows plenty of time for breaking the work into 2, maybe 3 sets with very quick rest in between. If 15 TTB will take more than 1:30, reduce the number to 10.
ASSAULT BIKE CALS
This is a lower calorie count, so they should be accomplished in under 1:00. Males and females biking at ~63 and ~60 RPM respectively will accomplish their work in less than :60 seconds, so have athletes aim for smooth and consistent…every round. Today would be a good day to have most athletes bike for the full 12/9.
HANG POWER SNATCH
9 Hang Power Snatches should take less that 1:00, even under fatigue. While we are very familiar with Power Snatches, shortening the range of motion to the hang will be more challenging due to the wider grip. The loading for this movement should allow for 1-2 sets every round.
STRICT HANDSTAND PUSH UPS
6 Strict HSPU should take less than 1:00 and in no more than 2-3 sets. For some athletes, 6 reps will be very quick and unbroken. For those who are working on developing more capacity, consider reducing the reps to 5 or 4, and/or use 1 Abmat.
STRATEGY & WORKOUT – “HANGRY” [33:00-53:00]
As you move from movement to movement, commit to keeping the rest SHORT, and move with determination.
Keeping the TTB to 2 sets should be manageable for athletes attempting 15 reps per round. Keep the arch position of the kip TIGHT!
Recover on the bike. However, if this is a wheelhouse workout for you, then push a little harder on the Bike, and try to squeeze in an extra round!
The Hang Power Snatch should never feel “too heavy”, but as we fatigue we can start to land lower in the receiving position. This will help save the arms a little more.
Be smart with your SHSPU! If going unbroken is going to punish you in later rounds, break early and often. Sets of 2 or 3 – or even quick singles – are totally acceptable.
Pick your pace and stick to it people! Hold the line!
TOES TO BAR
Toes as high as possible
Knees to Elbows
Hanging Knee Raises
15/12 Calorie Bike Erg/Row
9 Ten Meter Shuttle Runs
12/9 Calorie Ski
HANG POWER SNATCHES
DB Hang Power Snatch
Decrease Range-of-Motion (Use 1 or 2 Abmats)
Dumbbell Push Press; Strict Press; Single Arm DB Press
Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups