“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Complete as many rounds as possible in 30 mins of:
75 Power Snatches, 75/55 lbs
75/50 Row Calories
50 Power Snatches, 95/65 lbs
50/35 Row Calories
25 Power Snatches, 115/85 lbs
25/20 Row Calories
100 Toes-to-bars
25 Power Snatches, 115/85 lbs
25/20 Row Calories
50 Power Snatches, 95/65 lbs
50/35 Row Calories
75 Power Snatches, 75/55 lbs
75/50 Row Calories
DESCRIPTION & STIMULUS
GENERAL
In this teams of 3 workout, one athlete works at a time while the others rest
You can split up the listed reps however you see fit
* There is a 30 minute time cap
If you hit the cap, put 30:00 as your score and put total reps completed in the notes section
POWER SNATCHES
Let’s use one barbell and change out the weights as you go
You can use multiple barbells if your teammates are using different weights
Choose weights based off the following recommendations:
Lightest Bar: A weight you could cycle for 21+ reps unbroken when fresh
Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh
Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh
TOES TO BAR
Like the barbell, teams may use different variations of the T2B
Subs:
lying leg raises
knees to chest
kipping leg raise
toes to vicinity
STRATEGY
GENERAL
With a 1:2 work to rest ratio in this workout, aim to push hard when it’s your turn knowing that there will be twice as much rest
To preserve speed throughout, switch out partners before your movement starts to slow down
See below for potential break-up options for each movement
POWER SNATCHES
Lightest Bar: Switch Every 8-12 Reps
Middle Bar: Switch Every 3-7 Reps
Heaviest Bar: Switch Every 1-3 Reps
ROW
Highest Total
75 Calories: 25-25-25 or 13-13-13-12-12-12
50 Calories: 20-15-15 or 9-9-9-8-8-7
Middle Total
50 Calories: 20-15-15 or 9-9-9-8-8-7
35 Calories: 12-12-11
Lowest Total
25 Calories: 25 or 15-10 or 9-8-8
20 Calories: 20 or 10-10 or 7-7-6
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