"Train Station"
On the 2:00 x 15 Rounds:
"X" Movement Reps
Bike Calories Time Remaining
Station 1: 15 Deadlifts
Station 2: 9 Hang Power Cleans
Station 3: 60 Double Unders
Barbell: (135/95)
AEROBIC POWER [LACTATE THRESHOLD]
KG | (61/43)
Age Group
13-15, 55+: (95/65)
KG | (43/29)
40-54: (115/85)
KG | (52/38)
On the 2:00 x 15 Rounds:
"X" Movement Reps
Echo Bike Calories in Remaining Time
Station 1: 15 Deadlifts
Station 2: 9 Hang Power Cleans
Station 3: 60 Double Unders
Barbell: (155/105)
You'll start the workout on the deadlifts and, upon completion, move to the bike. When the 2:00 interval is up, move to the hang power cleans, bike, then double unders, bike, then back to the deadlifts, and so on. Rotate through like this for 15 total rounds (5x at each station) with the goal to accumulate as many bike calories as you can.
Score: Total Bike Calories
Intended Intensity: RPE 6-7
Target Loading: Light-Moderate (45-55%)
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 150-350 Calories
Pick a barbell weight based on the hang power cleans. This should be a weight you can do in 1-2 sets throughout the workout. All non-bike stations are designed to take less than 1:00, giving you at least equal time on the bike.
Bar Stays Close:
Bar must stay close to the body during the pull.
Prevents strain on the lower back and maintains efficiency.
Cycle rate will matter a lot throughout this workout. If you can keep a high cycle rate, you will get through the movements quicker, spending less time under tension, and giving you more time on the bike.
The prescribed RPE for this workout is not very high at an RPE 6-7. This means when you get to the bike, you will work at a brisk pace that takes effort and focus to hold, but you remain confident that you can hold.
DEADLIFT
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift
HANG POWER CLEANS
Reduce Loading/Reps
Power Cleans
Sub Dumbbells (50/35)s
Kettlebell Swings (70/53)
DOUBLE UNDERS
Reduce Reps
90 Single Unders
Plate Hops
12 Burpees
1:00 Effort On Any Machine
BIKE
Echo Erg
Row
Ski
Run
Treadmill/Runner
If you are short on machines, you can easily sub a different machine. Or, run a second group one minute behind the first group.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Jump Rope Flow
Empty Barbell Flow
Hang Power Clean Flow
N/A
(24-30 minutes)
Practice Round
Break
Workout adjustments if needed
(30-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Posterior Pump
3-4 Supersets:
20 Standing Calf Raises (On Plates)
20 Banded Prone Hamstring Curls
Rest 1-2 Minutes Between Supersets
Mindset
Paavo Nurmi
"Mind is everything: muscle, pieces of rubber. All that I am, I am because of my mind."
Mental strength and focus are the true drivers of success, far more than physical abilities alone.
