Hang Power Clean
4 Sets:
3 Hang Power Clean at 70%
* Rest 1-2 Minutes Between Sets
"The Abyss" [BENCHMARK]
3 Rounds x AMRAP 2:
10 Devil Clusters (35/25)
Max Calorie Bike
Rest 4 Minutes Between Sets
ANAEROBIC CAPACITY
KG | (15/11)
Age Group
13-15 & 55+ | (25/15)'s
KG | (11/6.8)
3 Rounds x AMRAP 2:
10 Devil Clusters (50/35)'s
Max Calorie Echo Bike
Rest 4 Minutes Between Sets
KG | (22.5/15)
In part 1, This is the first week of our 4-week Triple Threat strength cycle. Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.
In part 2, The intensity of this workout is designed to be very high, so choose a weight that allows you to move quickly. We are striving to increase our anaerobic capacity, so this means we need to be reaching near maximal effort each round. Don't worry, you have full recovery between AMRAPs.
Score: Calories
Intended Intensity: RPE 9
Target Loading: Light
Fitness Attribute Improved: Anaerobic Capacity
Target Score: 25-75 Calories
Choose a light dumbbell weight that allows you to complete the devil clusters in less than 0:40, giving you at least 0:20 on the bike each round.
Devil Cluster: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells, then stand up with the dumbbells and complete a squat clean thruster.
Hinge at the Hips
Athletes should start the movement by hinging at the hips.
Ensures proper positioning and protects the lower back.
The devil clusters are meant to pre-fatigue you before you get on the bike. They aren't intended to be paced, so work hard to move crisp, smooth, and as quickly as you can.
We want to keep the intensity high, so transition to the bike quickly and get right to work. You should be working at an RPE 9+ on the bike.
During your rest period focus on big inhales to replenish the body's oxygen. Between intervals, it might help to move the legs around a bit to help flush the acid that has built up in the legs.
DEVIL CLUSTER
Reduce Loading
Devil Press
Burpee + Barbell Cluster (75/55)
Burpee Power Clean
Dumbbell Clusters
Barbell or Dumbbell Thrusters
Double Kettlebell Hang Clean & Jerk
Double Kettlebell Russian Swings
BIKE
Echo Bike
Row
Ski
Treadmill/Runner
Today is an easy day to run multiple groups if needed to number of machines, start a second or third group during the rest periods.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Devils Cluster Warm Up
Hang Power Clean | tell, show, do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Zone 2
On the 10:00 x 4-8 Rounds:
800 Meter Run
Bike/Row Time Remaining
* Performed at RPE 2-3
* Pick One Machine Or Rotate
Mindset
Og Mandino
"I seek constantly to improve my manners and graces, for they are the sugar to which all are attracted."
Cultivating good manners and kindness draws people to you and enhances your relationships.
