Warm-Up
General (7:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Ring Rows 10 Good Mornings (empty hands, hips back) 10 Hollow Rocks 10 Scapular Pull-Ups Specific (12:00): 2 Rounds: 10 Kip Swings 3 Kipping Pull-Ups (smooth and connected) Dumbbell hang power clean progression (light DB, 15-25 lb): 6 Hang DB High Pulls (3 per arm) 6 Hang Power Cleans (3 per arm, alternating) Build to workout weight (alternating arms): 4 Hang Power Cleans at ~50% 4 Hang Power Cleans at ~75% 4 Hang Power Cleans at workout weight (50/35 lb or scaled) Then 2 Rounds at workout pace (steady, not a sprint): 100 m Run 4 Pull-Ups (or Ring Rows) 6 Dumbbell Hang Power Cleans Self-check: if you can do 8 pull-ups in no more than 2 quick sets during the warm-up, and the 50/35 lb dumbbell cleans feel smooth, do Rx. If the pull-ups break into 3+ sets or the dumbbell pulls you off balance, take the scaled version.
Coach's note: Primes the lats and grip for 20 minutes of pull-ups, and the hamstrings, glutes and traps for the alternating dumbbell hang power cleans, with the runs preparing your engine for a steady pace. If your pace-round pull-ups felt easy and you could talk at the end, do Rx; if they were already a grind, scaled will keep you moving for the full 20.
Steady Burn
AMRAP 20:200 m Run8 Pull-Ups10 Dumbbell Hang Power Cleans (50/35 lb, alternating arms)
Coach's note
- Stimulus
- Sustained aerobic pace: about 2:00 per round, 9-10 rounds. Run hard but able to speak a few words. If you sprint the 200 m, the pull-ups fall apart by round 4.
- Muscles
- Quads and calves on the run, then lats and grip on pull-ups, then hamstrings, glutes, traps and grip on the cleans. Grip gets hit twice per round: the bar, then the dumbbell.
- Strategy
- Run at about 75% effort. Do pull-ups as 4-4 from round 1 with a short, quick rest between sets. Do the 10 cleans unbroken with smooth hips. Aim for ~2:00 rounds; no round under 1:50.
- Scaling
- Aim for 10-11 rounds at about 1:50. Use 150 m run, 10 ring rows (or banded pull-ups), 10 cleans at 25/15 lb. If Rx pull-ups break worse than 4-4, switch to banded.
Cool-Down
3:00 Easy Walk or Bike Log your score (rounds + reps). Then: 1:00 Lat Stretch on the Rig (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Standing Hamstring Stretch (each side) 1:00 Couch Stretch or Calf Stretch Against a Wall (each side) 1:00 Figure-4 Glute Stretch (each side) 1:00 Child's Pose
Coach's note: Twenty minutes of pull-ups and dumbbell cleans loaded your lats and forearms, so the lat stretch and lacrosse ball work are the priority. The hamstring and glute stretches address the hinge-heavy cleans, and the calf stretch undoes the repeated 200 m runs.
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