In today’s team workout, one partner works at a time switching out however you'd like.  Athletes should choose sets that will allow them to hold a high effort, since we are targeting an RPE 8-9 for this 30 minute amrap. 

Score: Rounds & Reps

Target Score: 3-4 Rounds 

Fitness Attribute: Aerobic Power

Stimulus: [RPE 8-9]

Loading Target: Light-Moderate (45-55%) 

Row: 4:00 or less respectively.

Lateral Barbell Burpees: Around 5:00 or less, choose sets that will allow athletes to move fast.

Hang Power Cleans:  Choose a load that allows for 5-10 reps unbroken at a time.

Toes To Bar: Choose a variation/rep count that allows for 5-10 reps unbroken at a time.

Hinge at the Hips & Explosive Hip Drive

Athletes should start the movement by hinging at the hips.
Ensures proper positioning and protects the lower back.
Hips should fully extend before pulling under the bar.
Generates power and ensures efficient lifting.

60/48 CALORIE ROW

4:30 Time Cap
50/40 Calorie Ski
60/48 Calorie Bike Erg
50/40 Calorie Echo Bike
800m Run
3:45 Effort on Treadmill/Runner

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LATERAL BURPEES OVER BARBELL

Reduce Reps
Lateral Burpees With Step Over
Regular Burpees
Same Calorie Row, Ski, or Bike Erg

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HANG POWER CLEANS

Reduce Loading/Reps 
Power Cleans 
Sub Dumbbells (50/35)
Kettlebell Swings (53/35)
Deadlifts at a Light Weight

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups   

INDY VERSION

3 Rounds: 
9 Toes to Bar 
9 Hang Power Cleans 
9 Lateral Bar Burpees 

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1,000/900 Meter Row 

3 Rounds: 
7 Toes to Bar 
7 Hang Power Cleans 
7 Lateral Bar Burpees 

1,000/900 Meter Row 

3 Rounds: 
5 Toes to Bar 
5 Hang Power Cleans 
5 Lateral Bar Burpees 

Barbell: (135/95) 

Time Cap: 30 Minutes