“Your obsessions become your possessions.” – Ed Mylett
Complete as many rounds as possible in 4 mins of:
27/21 Row Calories
21 Power Cleans, 135/95 lbs
15 Burpee Box Jump Overs, 24/20 in
- Rest 4min.
Complete as many rounds as possible in 4 mins of:
27/21 Row Calories
21 Power Cleans, 115/85 lbs
15 Burpee Box Jump Overs, 24/20 in
- Rest 4min.
Complete as many rounds as possible in 4 mins of:
27/21 Row Calories
21 Power Cleans, 95/65 lbs
15 Burpee Box Jump Overs, 24/20 in
WORKOUT BRIEF
DESCRIPTION
We’ll complete as many rounds and reps as possible in these fast paced intervals
With rest built in, look to bring the intensity today
The weight decrease each round will allow us to maintain similar scores despite being fatigued
The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total
This gives us at least 1 minute to complete burpee box jump overs
POWER CLEANS
When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets Today
2nd Bar: 2-3 Sets Today
3rd Bar: 1-2 Sets Today
BURPEE BOX JUMP OVERS
You can jump up or step-up out of the burpee
Jump-up to the box for “RX”
There is no need to stand to full extension on top of the box
ROW
Stagger on opposite 4 minute windows if you’re short on rowers
MODIFICATIONS
CALORIE ROW
21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
400 Meter Run
300 Meter Air Runner
POWER CLEANS
Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
Barbell or Dumbbell Facing Burpees
STRATEGY
ROW
The goal on the rower is to create a lot of power without completing all out sprints
Look to control your recovery in and push hard with the legs on the drive out
Keeping the stroke rate low and power high can help you get to the power cleans quickly and prepared to attack touch-and-go sets
POWER CLEANS
The power cleans get easier with each round as the weight decreases
Aim to work through larger sets with each drop in weight
Even at the heaviest bar, let’s still aim for touch-and-go sets over singles, as the work windows are short
Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
BURPEE BOX JUMP OVERS
Let’s move at a strong pace here that gets you back to the rower ASAP
Even if the first couple calories on the rower are slower because of your aggressive pace here, you got strapped in and started moving the handle”
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