In this low-rep, higher-round workout, you will be challenged to pick a pace you can sustain throughout all 10 rounds without feeling the need to stop or slow down. To complete under the time cap, rounds need to take 2:30 or less to complete.

Score: Time

Intended Intensity: RPE 6-7 

Target Loading: Light-Moderate (45-55%) 

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 18-22 Minutes 

Power Cleans: Choose a barbell weight that you can complete unbroken or in very fast singles during the workout. Reps should take less than 0:45 to complete each round. 

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. Reps should take less than 0:45 to complete each round. 

Run: Each run should take less than 1:15 to complete each round. 

First Pull

Hips and shoulders rising together: Ensure that the hips and shoulders ascend simultaneously during the initial pull to maintain a balanced position.

You can choose to go touch-and-go on the barbell or complete the power cleans in quick singles. This will vary from athlete to athlete, but the goal here should be consistency.

Settle into a steady but quicker pace on the burpees, keeping them as consistent as possible. Pay attention to your breathing.

Use the 200m runs as your pacer each round. Slow your breathing and shake out your arms. Run at a pace that will allow you to stick to your timing on the power cleans and burpees.

POWER CLEANS

Reduce Loading/Reps 
Hang Power Cleans 
Sub Dumbbells (50/35)s
Deadlifts (185/135)

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BURPEES

Same Calorie Row, Ski, or Bike Erg
Push-Ups 
No Push-Up Burpee
14 Mountain Climbers
14 Air Squats
Box Jumps

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200M RUN

250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)