This workout is built on short, intense 3-minute bursts, testing your core, strength, and endurance. Each round starts with 30 AbMat sit-ups to fire up your core, followed by a descending ladder of power cleans, which will challenge your explosiveness. Once you finish the cleans, it’s an all-out effort on the Bike Erg for max calories before the time runs out. The 3-minute rest between rounds allows you to recover just enough to push hard again. The key is to move quickly through the sit-ups and cleans so you have time to rack up calories on the bike. Pace smart, but aim for intensity!

Score | Total bike calories across the 5 rounds.

Sit Ups | 1:00 of work, consider these unbroken. 

Power Cleans | About 1:00 of work for each set, even as the load increases. 

Bike | 1:00 here, push the pace knowing there is a rest after each round. 

Fast Elbows in Power Cleans

Today’s focus is on achieving fast elbows in the power clean. Quick elbow movement is essential for efficiently catching the bar in the front rack position, which helps maintain momentum and prevents the bar from crashing down on the shoulders. By focusing on fast elbows, athletes can improve their power clean technique, making the lift smoother and more controlled.

Drive the Elbows Through: As you pull the bar up, focus on snapping your elbows forward quickly to get under the bar. The faster your elbows move, the faster you can transition into the front rack position.

SIT UPS

Reduce Reps
Hollow Rocks

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POWER CLEANS

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

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BIKE

Sub row/ski/bike erg/echo/run/air run

It will be important for athletes to have all their plates out ready to change barbell load between rounds.