Jun 5

Running on Empty

Download the week


Power Clean  

Max Repetitions of Power Cleans @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/17/24)

"Running on Empty"

8 Rounds For Time:

5 Power Cleans (155/105)

30 Double Unders

100 Meter Run

Time Cap: 18 Minutes


8 Rounds For Time:

5 Power Cleans (185/125)

1 Legless Rope Climb

30 Double Unders

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Power Clean. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete power clean the first time, they’ll target 85%. In part two we have a Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!


Time to complete work. Add 1s per rep not completed if time capped.


Power clean | fast singles.
Double under | :30 or less at the rope
Run | About :40 or less

The One | Teaching Focus

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


Power cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Heavy Russian Kettlebell Swing

Double unders
Reduce Reps
:30 Time Cap
45 Single Unders
Plate Hops
30 Reps of Singles & Doubles (Mix of Both)
:30 Time On Any Machine

Reduce Distance
:30 Time Cap
125m Row
100/80m Ski
200/175m Bike
75m Air Run


Be sure to have an efficient run route for todays workout, so that athletes can easily transition from one movement to next.

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)

(3-10 minutes)

General Flow

  • 100m run
  • 0:20 Bend and reach
  • 0:20 Alternating worlds greatest
  • 0:20 Downward upward dogs
  • 0:20 Jumping jacks
  • 0:20 Quad pulls
  • 0:20 Knee pulls
  • 0:20 Downward dog + foot pedal
  • 0:20 Line hops
  • 0:20 Alternating lunge + reach
  • 0:20 Soldier kicks
  • 0:20 Penguin tap jumps
  • 0:20 100m run

Specific Warm-Up
(9-21 minutes)

(10-22 minutes)

Double Unders | 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

  • :20 Fast Singles

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

  • :20 Alternating Feet

Focus on enhancing 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

  • 2:00 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)

(22-34 minutes)

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

(33-39 minutes)

(34-40 minutes)

Practice Round

  • 3 Power Cleans
  • 15 Double Unders
  • 50m Run


Workout adjustments if needed

(39-55 minutes)

(40-58 minutes)

Look For

  • Power clean

Quick elbow turnover: Athletes should rapidly rotate their elbows around and under the bar to catch it on the shoulders.

  • Double under

Encourage athletes to keep their hands down and in front of their body and to maintain straight legs as they jump.

  • Run

Midfoot or forefoot strike is generally preferred over a heavy heel strike.  Encourage a light, quick, and efficient foot turnover.

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

Accessory Work

Additional Elements

Home Workout

8 Rounds For Time:
8 DB Power Cleans
30 Double Unders
100 Meter Run

Time Cap: 18 Minutes


“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

After Party

3 Sets For Quality
Max Unbroken Dumbbell Bench Press
Max Ring Support Hold

Have questions?

Reach out!

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