“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
*Build In Weight On Hang Power Clean*
WORKOUT BRIEF
DESCRIPTION
We’re combining a strength day with cardio and gymnastics in this interval conditioning piece
After completing the 3 listed movements, you’ll rest until the next round begins
Rounds begin every 4 minutes [0-4-8-12-16-20]
With each round, we’ll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
Your score for each round is the weight lifted for the hang power cleans
There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights
TOES TO BAR
Choose a rep number or variation that you can complete unbroken each round
See further down the page for “modifications”
HANG POWER CLEANS
A good place to start for your first round will likely be around 70-75% of your 1RM power clean
We’ll test out this estimated opening round weight in our practice round
All weights should be on the moderately heavy to heavy side
Each set is designed to be completed unbroken
MODIFICATIONS
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
HANG POWER CLEANS
Double Dumbbell Hang Power Cleans
Single Dumbbell Hang Power Cleans
Russian Kettlebell Swings
STRATEGY
GENERAL
There is no time score today, but we’re looking for a fast pace on each round
Let’s train quick transitions and unbroken sets under fatigue
Look to get your hands on the pull-up bar and barbell earlier than you want to
It can be helpful to chalk up during your rest to avoid extra breaks during your work time
As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets
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