“Your mind is not your shoe size.” – Jim Kwik
In 10 mins do:
Run, 1 mi
max reps in remaining time Clean & Jerks, 135/95 lbs
— Rest 3 mins —
In 7 mins do:
Run, 800 m
max reps in remaining time Power Snatches, 115/80 lbs
— Rest 3 mins —
In 4 mins do:
Run, 400 m
max reps in remaining time Thrusters, 95/65 lbs
WORKOUT BRIEF
DESCRIPTION
As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
Your score for each round is total reps on the barbell
Your final score for the workout is all three barbell rep numbers added together
We’ll rest 3 minutes between rounds and change out weights
RUN
If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively
This gives you enough time on the barbell for each round
See “modifications” for running alternatives
BARBELL LIFTS
Choose your weights for each movement based off the following recommendations:
Clean and Jerks: 9+ Unbroken Reps When Fresh
Power Snatches: 15+ Unbroken Reps When Fresh
Thrusters: 21+ Unbroken Reps When Fresh
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
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]
400 METER RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]
CLEAN AND JERKS
Double Dumbbell Power Clean and Jerks
Single Dumbbell Power Clean and Jerks
POWER SNATCHES
Dumbbell Power Snatches
Kettlebell Swings
Slamballs
THRUSTERS
Double Dumbbell Thrusters
Single Arm Dumbbell Thrusters
Jumping Air Squats
STRATEGY
1ST ROUND
The 1 mile run eats up the majority of this 10 minute window
Push hard on the run to have a good amount of time on the barbell
Once you’re in the door, work through quick singles until the finish
Look to maintain a very strong pace between each rep
2ND ROUND
The 800 meter run eats up about half the time of this 7 minute window
Find a similar pace to what you held on the 1 mile run, as you’ll have a similar amount of time to work
When you’re in the door, once again work through urgent singles until the finish
3RD ROUND
While we completed singles on the first two movements, we’re working through bigger sets here, as the bar doesn’t come back down to the ground
Run a little slower than the first two efforts to allow yourself to work through big sets on the thrusters
Think about stringing together 2-3 bigger sets on the barbell to finish out this workout
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