“You make a living with what you get. You make a life with what you give.” -Winston Churchill
For time:
Run, 400 m
21 Burpees
Run, 400 m
15 Burpees
Run, 400 m
9 Burpees
Run, 200 m
9 Power Cleans, 115/85 lbs
Run, 200 m
15 Power Cleans, 115/85 lbs
Run, 200 m
21 Power Cleans, 115/85 lbs
WORKOUT BRIEF
DESCRIPTION
This medium-long range workout alternates from running to bodyweight and barbell movements
The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
Your score is the total time it takes to complete the workout
The intended time range for this piece is between 12-20 minutes
POWER CLEANS
Looking to choose a lighter weight for this workout that you can cycle for sets
When fresh, this should be a load you can move for 25+ unbroken reps
BURPEES
You can jump-up or step-up off the floor
Jump to full extension with some air under the feet and a small clap overhead
RUN
See further down the page for running “modifications”
MODIFICATIONS
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]
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]
POWER CLEANS
Double Dumbbell Power Cleans (Equal Reps)
Single Dumbbell Power Cleans (30-20-10)
STRATEGY
GENERAL
The first three rounds of the workout lean more towards time spent running
The last three rounds of the workout lean more towards time spent power cleaning
With that in mind, we can adjust our pacing to be most efficient here
Early on, look to push the pace a little more on the runs while “recovering” on the burpees
Later on, look to hold bigger sets on the lighter weight power cleans while “recovering” on the short runs
This allows you to continue moving forward while pushing the movement that provides the most bang for your buck
Consider the following sets for power cleans:
Set of 21: (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)
Set of 15: (15) (8-7) (5-5-5) (5-4-3-2-1)
Set of 9: (9) (5-4) (4-3-2)
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