Warmup

0:00-8:00

Movement Prep/Activation and Increasing Heart Rate

8:00 AMRAP (at easy to easy/moderate pace)

1:30 Cardio

10 Single Arm Russian Kettlebell Swing (each side)

10 single arm dumbbell upright row (each side) (light)

10 banded good morning

Workout Prep

20 Second Assault Bike (at Workout Pace) OR Machine OR Run

3 Hang Power Cleans (At 1st Workout Weight)

20 Second Assault Bike (at Workout Pace) OR Machine OR Run

2 Hang Power Cleans (At 2nd Workout Weight

WOD

15:00-50:00

27-21-15-9 (21-15-10-6)

Calorie Assault Bike

Hang Power Cleans (115/80)

Rest 5:00

27-21-15-9 (21-15-10-6)

Calorie Assault Bike

21-15-9-3

Hang Power Cleans (155/105)

Competitive

135/95

185/125

• Scaling option

16-12-8-4 (12-9-6-3)

Calorie Assault Bike

Hang Power Cleans (75/55)

-Rest 5 min

16-12-8-4 (12-9-6-3)

Calorie Assault Bike

12-8-4-2

Hang Power Cleans (115/80)

• Target time each set: 8-10 minutes

• Time cap each set: 15 minutes

STIMULUS and GOALS

• This workout is all about breathing and maintaining a steady pace. We want you to be comfortable being uncomfortable, embrace the suck and push through the workout.

# WORKOUT STRATEGY & FLOW

• Hang Power Cleans. Be sure to really emphasize a powerful hip extension. The first 2 rounds should be 1-2 sets, and no more than 3 sets. The round of 15 and 9 should be unbroken. You should be able to do 30+ unbroken when fresh. The second weight is ideally 2-3 sets for the round of 21 and 15, no more than 4 sets. Let’s try to keep the 9 unbroken and the 3 better be unbroken!

• Assault Bike: The assault bike is all about pacing. Starting out strong (2-3 second starting burst) and then letting the bike settle into a comfortable pace is a good strategy to try today. Stimulus on this should be fast and steady but within reason. Don’t get too far out ahead of your own abilities just to end up burning out. The 1st round is all about pacing at about 80%. We’d like the first set of calories done close to the 1:45 or faster range. Goal should be seeing 15-20 second run off for calories getting faster each round as calorie decrease

Xtra

50:00-60:00

12 seated dumbell press each https://www.youtube.com/watch?v=khAQ45gay3E&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=3

12 glute ham raises / 24 super man https://www.youtube.com/watch?v=fXiF_pazD1w&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=33

12Bulgarian split squats https://www.youtube.com/watch?v=EZ1n-vRtkEI&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=10