Sumo Deadlifts
3 Sets:
2 Sumo-Deadlifts at 85-90%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Round The Clock"
In a 5:00 Window x 3 Sets:
3 Rounds:
25 Double Unders
5 Toes to Bar
10 Alternating Dumbbell Snatches (50/35)
In Remaining Time: Max Calorie Bike
* Rest 2 Minutes Between Sets
KG | (22.5/15)
Age Group
13-15, 55+: (35/25)
KG: (15/11)
Same as class
In part 1, This is the seventh week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August.
In part 2, Within a 5-minute window, complete 3 rounds of double unders, toes to bar, and snatches before advancing to the bike. Rest 2:00 after the 5:00 window concludes and repeat for a total of 3 sets.
Score: Bike Calories
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: Men: 80-120 Calories / Women: 60-90 Calories
Choose weights/reps/variations that allow you to complete the 3 rounds of 25-5-10 reps in about 3:00, giving you about 2:00 on the bike each round.
Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
"Chest Up"
Common Fault: Rounding of the back or slouching the chest.
Instruct athletes to brace their core and lift their chest before initiating the lift.
This protects the spine and helps maintain a neutral back throughout the movement.
Move fast through the opening rounds. Aim to complete the 3 rounds in under 3:00 to give yourself at least 2:00 on the bike each set.
Push hard on the bike. Calories are your score, so shift into a high gear once you get there. Maintain a steady, aggressive pace (RPE 8–9).
Stay sharp on transitions. Minimize time between movements to maximize time on the bike.
DOUBLE UNDERS
Reduce Reps
40 Single Unders
Plate Hops
5 Burpees
0:20 Effort On Any Machine
TOES TO BAR
Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
DUMBBELL SNATCH
Reduce Loading/Reps
Dumbbell Hang Power Snatches
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Power Snatches (75/55)
ECHO BIKE
Bike Erg
Row
Ski
Run
Treadmill/Runner
If sharing bikes is needed, have groups start 2-3 minutes behind the first group.
(0-3 minutes)
Whiteboard Brief
(3-7 minutes)
(7-19 minutes)
Toes-to-Bar Prep
Dumbbell Snatch Warm Up
Sumo Deadlift | Tell, Show, Do, Check
(19-34 minutes)
(34-40 minutes)
Practice Round
Break
Workout adjustments if needed
(40-59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
Posterior Pump
3-4 Supersets For Quality:
10 Rower Hamstring Curls
60 Second Reverse Plank On Benches
Rest 1-2 Minutes Between Supersets
Mindset
Michael Jordan
"If you accept the expectations of others, especially negative ones, then you never will change the outcome."
Don’t let others’ negative expectations limit you; believe in yourself to change your destiny.