Warmup

Mobility –

Couch stretch

Pigeon

Foam rolling

Strength

Back squats

2reps x5 sets

7 sec decent, 3 sec pause in bottom

Wod

3 x AMRAP 5:00’s, resting 5:00 between:

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike/ rowing

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike/ rowing

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike/ rowing

Three separate scores, all being total repetitions.

All rounds have the same repetitions per round, with only the weights changing.

Males – 1 round totals 63 repetitions.

Females – 1 round totals 57 repetitions.

As we approach the first round, with our heaviest barbell, we still want to consider sets. Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions. The sets do not need to be large, with 6-5-5-5 being a strong option. But if we turn to fast singles, the act of chasing the bar around can easily consume more seconds than we want to give up here.