“There will never be a better you, than you.”
For time:
Run, 1 mi
50 Toes-to-bars
30 Power Snatches, 115/85 lbs
WORKOUT BRIEF
DESCRIPTION
This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
We expect this balanced workout to take between 12-20 minutes to complete
TOES TO BAR
If you have 20+ unbroken toes to bar when fresh, let’s complete this piece as written
If you’re not there just yet, consider reducing the reps or choosing a variation from “modifications”
This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)
POWER SNATCH
If your max power snatch is above 165/115, let’s complete the prescribed weight
If you’re not there yet, consider reducing the weight
Within the workout, we’re looking for smaller sets or quick singles
This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)
RUN
See the bottom of the page for running “modifications”
MODIFICATIONS
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
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
POWER SNATCHES
50 Single Dumbbell Power Snatches
50 Kettlebell Swings
50 Slamballs
STRATEGY
RUN & TOES TO BAR
There are two options we can consider on the opening two movements of the workout
Option 1: Fast Mile + Smaller Sets of Toes to Bar
Option 2: Controlled Mile + Bigger Sets of Toes to Bar
Both options will likely produce a similar time result, while playing to different strengths
If you want to go for big sets of toes to bar today, a slightly slower run may help you accomplish that
If you know smaller sets are more effective for you on the toes to bar, speeding up your run will help you negate some lost time from the extra breaks
POWER SNATCHES
While there were a couple options for approaches on the first two movements, the best approach on the final movement is likely quick singles
Since we’re not cycling sets, the biggest thing we’re looking for here is a strong focus and steady rhythm
Stay close to the bar between reps and look to hold a “robot-like pace” for all 30 reps
Find that speed that you see yourself holding from the first rep to the last rep
You can even use your breathing to help maintain this rhythm and to stay composed
Taking 2-3 big breaths between each rep helps you maintain a similar tempo while keeping your heart rate under control
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