May 28

Mambo No. 5

Download the week


Power Clean

Max Repetitions of Power Cleans @ 80%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (04.10.24)

"Mambo No. 5"


Buy-In: 50/35 Calorie Bike Erg

9 Power Cleans (95/65)

21 Double Unders

Rest 1 Minute


Buy-In: 35/25 Calorie Bike Erg

6 Power Cleans (135/95)

21 Double Unders

Rest 1 Minute


Buy-In: 20/15 Calorie Bike Erg

3 Power Cleans (165/115)

21 Double Unders



Buy-In: 50/40 Calorie Echo Bike

6/5 Ring Muscle-ups

6 Power Cleans, @weight(135/95)

20 Double Unders

Rest 1 Minute


Buy-In: 40/32 Calorie Echo Bike

4/3 Ring Muscle-ups

4 Power Cleans, @weight(165/115)

20 Double Unders

Rest 1 Minute


Buy-In: 30/24 Calorie Echo Bike

3/2 Ring Muscle-ups

3 Power Cleans, @weight(205/145)

20 Double Unders

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Power Clean. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed power cleans during this cycle. If athletes didn’t complete power cleans the first time, they’ll target 80%. In part 2, Today's piece will require a lot of attention to our breathing if we're going to arrive at our barbell and be able to work all the way until the end of each round. We all love a good barbell cycling day, but when it's combined with two other movements meant to spike your breathing quickly and keep your heart rate high, we also want to be sure we're strategizing our barbell work.


Total rounds plus reps completed.


Bike | About 3:00, 2:00 and 1:00 of work each round respectively.
Power clean |  1-3 sets or fast singles
Double unders |  No more than :30 at our rope.

The One | Teaching Focus

Power clean catch
Teach the receiving position of the power clean as
Butt back
Feet flat
Knees out
Elbows up


Reduce Reps
4:00/2:30/1:15 Time Cap
Same Calorie Row
40/28, 28/20, 16/12 Calorie Ski
600/400/200m Run

Power Clean
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Double Unders
Reduce Reps
32 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both):
15 Sprint On Any Machine


Athletes can partner up and share bars in part 1.

In part 2, athletes need to have their weights ready to lead in the 1 min rest between AMRAPS.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-11 minutes)

General Flow

  • 0:20 Bike
  • 0:20 Scorpions
  • 0:20 Downard dog
  • 0:20 Forearm stretch
  • 0:20 Alternating worlds greatest stretch
  • 0:20 Jumping jacks
  • 0:20 Bootstraps
  • 0:20 Bend and reach
  • 0:20 Line hops (side to side)
  • 0:20 Air squats
  • 0:20 Lunge + reach
  • 0:20 Line hops (front to back)
  • 0:20 Squat jumps
  • 0:20 Push ups
  • 0:20 Bike

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-Up
(9-21 minutes)

(11-23 minutes)

Double-Under | tell, show, do, check  
Establish position

  • Hold the handles of the jump rope with a relaxed grip.

The grip should be towards the end of the handles, allowing for better control and wrist movement.

Keep the elbows close to the body, pointing downward.

Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.

  • :20 High Singles

Focus on  timing wrist speed

  • :20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

  • :20 Alternating Feet:

Focus on enhance footwork and coordination.

  • :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

  • :20 Single-Single-Double

Focus on speeding up the wrist for the double

  • :30 Practice

Power Clean | tell, show, do, check

  • Establish stance, grip, & set-up

Hip-width stance

Hands just outside shoulders with full grip on the bar

Bar in contact with shins

Hips down

Shoulders slightly over the bar

  • Teach receiving position

Feet flat, butt back, knees out, elbows high

  • 5 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

  • 5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

  • 3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight

Hold landing position

  • Add lightweight
  • 2 Cued reps

Focus on set up

Focus on full extension before pulling and catching

Focus on receiving position

(21-33 minutes)

(23-35 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(35-41 minutes)

Practice Round

  • 5/4 Calorie Bike Erg
  • 3 Power Cleans (weight 1)
  • 21 Double Unders


Workout adjustments if needed

(39-55 minutes)

(41-58 minutes)

Look For

  • Bike

Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.

  • Power clean

Catch position. Cue butt back, feet flat, knees out, and elbows up. Cue “fast elbows”.

  • Double under

Continue to look for good positioning. Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.

  • Post Workout Clean Up & Chat (58-60 Minutes)

Accessory Work

Additional Elements

Home Workout

AMRAP 5 x 3
400m run
9 DB Power Cleans
21 Double Unders


“If you fight for your limitations, you get to keep them.” - Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

After Party

4 Sets:
12 Banded goodmornings
10 Heavy double DB deadlifts
Rest 2 Minutes Between Sets

Have questions?

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