"Great Success!"
AMRAP 25:
[3 Rounds Each]:
P1: 500/450 Meter Row
P2: 30 Toes to Bar
P3: 15 Power Cleans (155/105)
Time Remaining:
Max Bar-Facing Burpees
* Rotate After All Teammates Finish Station
* Each Teammate Goes Through 3 Times
* After 3 Rounds Each, Move To Burpees
* Score Total Team Burpees
KG | (70/47)
On the 6:00 x 3 Rounds
500/450 Meter Row
20 Toes to Bar
15 Power Cleans (185/125)
Time Remaining:
Max Bar-Facing Burpees
Rest 3:00 between rounds
"Yay burpees!" Said Ben... Maybe. Fun little team triplet today of cardio, gymnastics and a barbell, with a nifty cash out of bar-facing burpees. In the first part we're finding sets and rest that let us keep moving but that will save us a little bit of hip explosiveness to grind our way through this set of burpees without having to slow significantly.
Time to complete work.
Row | About 2:00 of work.
Toes to Bar | About 1:30 of work. Up to 4 sets with consistently short rest between sets.
Power Cleans | 1:30 or less of work. Fast singles or smaller cycled sets.
Bar-facing Burpees | 5:00 or less of work. Must be perpendicular to barbell, two feet in the air at the same time to mark as Rx.
Power Clean Catch
Teach the receiving position of the power clean as:
Butt back
Feet flat
Knees out
Elbows up
Row
Reduce Distance
Time Cap
400/360m Ski
1000/900m Bike
400m Run
300m Air Run
Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups V-Ups
Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Sub Box Jumps (24"/20")
Bar Facing Burpees
Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
50/45 Calories On Any Machine
Indy Version
For Time:
[3 Rounds]:
500/450 Meter Row
30 Toes to Bar
15 Power Cleans (155/105)
Directly Into…
50 Bar-Facing Burpees
Time Cap: 30 Minutes
Whiteboard Brief
General Flow 0:20-0:30
CT Barbell flow :15-:20 each
Power Clean | tell, show, do, check
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Shoulders slightly over the bar
Butt back
Feet flat
Knees out
Elbows up
Focus on catch position
Focus on catch position
Focus on catch position
TTB | tell, show, do, check
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Arm Movement. Emphasize a smooth and controlled arm movement, with the elbows bending only after the legs have fully extended. Encourage a straight chain path during the pull phase, avoiding unnecessary deviations.
Shoulder initiated kip. Cue athletes to squeeze the stomach and legs while pushing and pulling the rig with the arms.
Catch position. Cue butt back, feet flat, knees out, and elbows up. Cue “fast elbows”.
Footwork. Athletes should increase their efficiency by having their step out of the burpee be the step into their jump over the bar, avoiding unnecessary steps.
On the 6:00 x 3 Rounds
400m Run
20 V-ups
15 Double DB Power Cleans (185/125)
Time Remaining:
Burpees
“Build before you have to.” - James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But - what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
3 Sets
12 Bulgarian split squats each leg
20 Banded goodmornings
