"Steam Engine"
[TEAMS OF 3]
3 Rounds:
200 Meter Team Run
45 Power Snatches
15 Toes to Bar (Each)
Into,,,
2 Rounds:
200 Meter Team Run
45 Power Snatches
15 Synchro Burpees
Into...
1 Round:
200 Meter Team Run
45 Power Snatches
15 Rope Climbs (15')
Barbell: (75/55)
Time Cap: 35 Minutes
KG | (34/25)
For Time:
800 Meter Run
3 Rounds:
5 Power Snatches
15 Toes to Bar
Rest 90 Seconds, then...
600 Meter Run
2 Rounds:
10 Power Snatches
10 Lateral Barbell Burpees
Rest 90 Seconds, then...
400m Run
1 Round:
15 Power Snatches
3/2 Legless Rope Climbs (15')
Barbell: @weight(115/80)
Time Cap: 30 Minutes
Hold onto your hats and barbells for this one! Lots of grippy movements with some short runs mixed in means we want to be careful not to go too hard too fast, but we also don't want to be overly cautious. Let this one get a little spicy in the first triplet knowing your grip gets a slight break in the second, and try to hit the gas at the end to bring it home.
Score | Time to complete all work. Add 1s per rep if you are time capped.
Runs | About 1:00 of work.
Power Snatches | the weight is meant to be very light
Toes to Bar | 1-3 sets
Lateral Barbell Burpees | 1:00 or less of work.
Rope Climbs | Aim for 1 rope climb every :30.
Rope climb Sequence
Provide plenty of cueing to encourage the proper sequence of action on the rope climb with the reach, tuck, clamp, stand.
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
500/450m Bike
300m Air Run
12/10 Calorie Echo/Assault
POWER SNATCHES
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
LATERAL BAR BURPEES
Reduce Reps
Bar-Facing Burpees
Regular Burpees
10/8 Calories On Any Machine
ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
INDY VERSION
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 each
Toe to Bar Flow
(9-19 minutes)
Power Snatch | tell, show, do, check
Rope | tell, show, do, check
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-60 minutes)
Look For
Post Workout Clean Up & Chat (60-60)
Killer Core
3-4 Sets For Qualtity:
10 Barbell Rollouts
10 Barbell Sit-ups
10 Barbell Z-Press
