"The Great Divide"
[TEAMS OF 2]
Buy-In:
4k Bike Erg
Into...
3 Rounds:
20 Power Snatches (135/95)
100 Double Unders [Each]
Into...
Cash-Out:
4k Bike Erg
AEROBIC POWER [LACTATE THRESHOLD]
KG | (61/43)
AGE GROUP
13-15 & 55+ | (95/65)
KG | (43/29)
For Time:
1,000-800-600-400-200 Meter Bike Erg
100-80-60-40-20 Double Unders
10-8-6-4-2 Power Snatches (135/95)
Women's Meters: 900-720-540-360-180
KG | (61/43)
One partner works at a time, switching out as you'd like (except on double unders). Both partners must complete double unders before advancing back to the barbell. Choose a weight that can be completed in steady singles. Choose double under reps/variations that take less than 2 minutes to complete. FF teams complete 3,600 Meter Bike Erg. MF teams complete 3,800 meter bike erg.
Stimulus: Lactate Threshold [RPE 6-7]
Target Score: 20-30 Minutes
Loading Target: Moderate-Heavy Loading
Bike: One partner works at a time. FF teams complete 3600m, MF teams complete 3800m. This should take about 8-9 minutes.
Power Snatches: Choose a load that can be completed in steady singles.
Double Unders: Choose a rep scheme that takes less than 2 minutes, both athletes must finish the reps before moving to the barbell.
Elbows beat the feet
Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.
4,000/3,600 METER BIKE ERG
10:00 Time Cap
100/80 Calorie Echo Bike
2,000/1,800m Row
1,600/1,440m Ski
1,600m Run
8:00 Moderate Effort on Treadmill/Runner
DOUBLE UNDERS
Reduce Reps
150-120-90-60-30 Single Unders
Plate Hops
20-16-12-8-4 Burpees
1:15 Effort On Any Machine
POWER SNATCH
Reduce Loading
Double Dumbbell Hang Power Snatches (50/35)s
Kettlebell Swings (70/53)
Power Cleans (155/105)
Indy Version
For Time:
1,000-800-600-400-200 Meter Bike Erg
100-80-60-40-20 Double Unders
10-8-6-4-2 Power Snatches (135/95)
Women's Meters: 900-720-540-360-180
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
General Double Under Warm Up
General Snatch Warm Up
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
6 Rounds For Quality:
20 Seconds Hanging Flutter Kicks
10 Seconds Rest
20 Seconds Weighted Superman Hold
10 Seconds Rest
20 Seconds Weighted Plate Russian Twists
10 Seconds Rest
MINDSET
Anne Frank
"We all live with the objective of being happy; our lives are all different and yet the same."
Despite differences in circumstances, the pursuit of happiness is a common goal shared by all.
