In part 1, This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  In part 2, To finish under the 15-minute time cap, each movement must average 5:00 or less. This breaks down to 4 power cleans on the minute, 60 double unders on the minute, and 200/180 meter row on the minute. Adjust reps/loading as needed to finish in the 9-12 minute range. You can partition the work however you'd like today.

Score: Time

Target Score: 9-12 Minutes 

Stimulus: Lactate Threshold [RPE 6-7]

Loading Target: Moderate-Heavy Loading

Row: 5:00 or less, 200/180m per minute. 

Power Cleans: Power Clean: Barbell should not exceed 75% of your 1RM power clean. This is on the heavier side for a barbell movement, so working through the reps as singles is likely the best choice for most athletes. 

Double Unders: 5:00 or less, about 60 reps per minute.

Bracing and Core Engagement:

Coach athletes to engage their core and brace their abdominal muscles before lifting. A tight core provides stability and protects the lower back.

Partition Options Include:

2 Rounds:

500/450 Meter Row
10 Power Cleans
150 Double Unders

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4 Rounds:

250/225 Meter Row
5 Power Cleans
75 Double Unders

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5 Rounds:

200/180 Meter Row
4 Power Cleans
60 Double Unders

1,000/900 METER ROW

5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
4:00 Moderate Effort on Treadmill/Runner
64 Shuttle Runs (1 rep = 10m)

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POWER CLEANS

Reduce Loading/Reps 
Hang Power Cleans 
Sub Dumbbells (70/50)s
Deadlifts (275/185)

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DOUBLE UNDERS

Reduce Reps
450 Single Unders
Plate Hops
60 Burpees

If your class needs to share rowers, try to partner people who are doing the same version and start them on different pieces.