WOD
#1: 8 Reps
#2: 8 Reps
#3: 8 Reps
* Build In Weight To Technical Failure
30 Double Unders
10 Unbroken Power Cleans*
Directly Into….
5 Rounds:
30 Double Unders
10 Burpees
[Every Power Clean Break]:
10 Second Penalty
Barbell: (115/85)
Time Cap: 18 Minutes
DESCRIPTION & STIMULUS
* In part 1, This is the fifth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks. In part 2, You need to remain engaged and confident in your approach from the beginning to keep from accruing penalties. Stronger athletes will excel early on, but don’t sleep on the aerobic athletes in the back half of this workout!
* Score: Time
* Target Score: 10-15 Minutes
* Stimulus: Light-Moderate Loading
* Double Unders: 0:30 or less each time.
* Power Cleans: Try to pick a weight that is challenging, but able to be performed unbroken. Every time you break, a 10 second penalty is added to your final time, so the goal is to hang on for big sets.
* Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
STRATEGY
* If achieving the power cleans unbroken for you is a challenge, take time to transition to and from the double unders. Then, once you start your set of cleans, move as quickly and powerfully as you can.
* On the second half of this workout, try to minimize your transition time as this portion of the workout becomes very aerobic.
* If you are a bigger athlete and have no trouble with the power clean weight, minimize your transitions early on. But when you get to the burpees, operate at a sustainable pace for the first three rounds before trying to pick up your pace in rounds 4 and 5.
MODIFICATIONS
DOUBLE UNDERS
* Reduce Reps
* 45 Single Unders
* Plate Hops
POWER CLEANS
* Reduce Loading/Reps
* Hang Power Cleans
* Sub Dumbbells (50/35)s
BURPEES
* Reduce Reps
* No Push-Up Burpee
20 Banded Russian Kettlebell Swings
1 Minute Wall Sit
– Rest 2-3 Minutes Between Sets
– Record weight of KB