Warm-Up
General (6:00): 3 Rounds: 1:00 Easy Bike 8 Air Squats 6 Inchworms with Push-Up 10 Glute Bridges 8 Scap Push-Ups Specific (10:00): 2 Rounds: 5 DB Romanian Deadlifts (light) 5 DB Hang High Pulls (light) 3 Single-Arm DB Snatches per arm (light) Build the load: 3 Alternating Snatches per arm at 15/25 lb, then 3 per arm at workout weight (50/35 lb or scaled weight) Burpee and bike primer: 5 Burpees at a steady pace :20 Bike, building to workout pace Then 2 Rounds at workout pace: 4 Alternating DB Snatches 3 Burpees 4/3 Cal Bike Self-check: If you moved 10 alternating snatches at 50/35 lb in one or two smooth sets and stayed quick through the burpees, do Rx. If the bar path got sloppy or your shoulders were already burning, use the scaled option.
Coach's note: Primes the hamstrings, glutes and shoulders for 50 alternating DB snatches and gets the legs ready for five bike efforts and 40 burpees. If the snatches at workout weight felt crisp and you still had breath for the burpees, go Rx; otherwise scale to keep this moving fast.
Single-Leg Squat Skill
EMOM 10:00: Odd minutes: 3 Box-Assisted Pistols per leg (sit to a box or plate stack, slow lowering) Even minutes: 3 Single-Leg Balance Reaches per leg + :20 Hollow Hold Choose a box height that lets you control the whole descent. Stop each set 2 reps before form breaks down.
Coach's note: A low-volume single-leg pattern that works balance and hip control without loading the shoulders, grip or hamstrings the snatches need. Keep it at RPE 5-6; your legs still have to pedal through five bike efforts.
Spin Cycle
5 Rounds for Time:10 Alternating Dumbbell Snatches (50/35 lb)8 Burpees12/9 Cal Bike
Coach's note
- Stimulus
- Steady threshold grind: about 10-12 min at Rx, roughly 2:00-2:15 per round. Hard but repeatable. Don't sprint the early rounds, or the burpees and bike will punish you from round 3.
- Muscles
- Hips, shoulders and grip on snatches, then chest, triceps and quads on burpees, then quads on the bike. The pistol EMOM already tired your quads and glutes, so expect leg fatigue from round 1.
- Strategy
- Snatches unbroken in rounds 1-3, then 5-5 in rounds 4-5. Burpees steady, no stops. Bike at about 80% for 30-35 sec. Hold 2:00-2:15 per round and push only in round 5.
- Scaling
- Aim for 9-12 min. Use the scaled version: 25/15 lb, 6 burpees, 10/8 cal bike. No bike: row the same calories. Pick a snatch weight you can do unbroken for the first 3 rounds.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:30 Couch Stretch (each side) 1:00 Pigeon Pose or Seated Hamstring Stretch (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Lat Stretch on the Rig or Wall (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: The bike and burpees hit the quads and hip flexors, so the couch stretch is the priority, and pigeon or the hamstring stretch undoes the snatch hinge. The pec and lat stretches open up the shoulders after burpees and overhead snatches, and the forearm smash works on the grip that held the dumbbell.
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