4 ROUNDS - FOR TIME
50 Double Unders
15 Power Cleans
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
:30 of Plank Up-Downs
10 Squats
25 Jumping Jacks
Specific Warm Up
Start by figuring out which version of the Power Clean works for you (see the demo video) and then start with a very light set of 5 reps. Keep adding weight and testing sets of 5 until you get to a weight that feels like it would be a good challenge for 15 reps. See notes for details on weight suggestion.
After that, if you are a double under-er, hit 1 minute of Jump Rope Ladder Drills. If you are not, practice whichever modification you are going to use for 2 sets of ~25 reps.
Workout of the Day
4 ROUNDS - FOR TIME
15 Power Cleans
Workout Notes
This is an interesting little couplet! The idea for this workout is to complete the 4 rounds in as little time as possible. For this one, that will mean being smart about your jump rope choice and the weight for power cleans! If you use a jump rope variation that leads you to tripping and stopping a thousand times, this will be a long slog. Likewise, if the weight is heavy enough that you have to stop every 2-3 reps, this will be too slow! Make sure you challenge yourself, but that you keep moving.
Double Under Modifications
The Jump Rope video has all the options you could need, except for Jumping Jacks. If you are using any of the mods in that video OR jumping jacks, just keep the number 50 for the rep count in each round. Simple! If you are using an alternate form of cardio (maybe from the Cardio Resources Page) a good work rate here should be about 1:00 of cardio per round.
Power Clean Modifications
This Power Clean is meant to be done from the floor; meaning no matter which equipment you choose from the demo video, the weight should touch the floor at the start of each rep and then pop up to your shoulders for the end of each rep. If that range of motion doesn’t work for you, try doing a Hang Power Clean or Russian Kettlebell Swing instead. If getting the weight up to your shoulders is the part that isn’t working for you today, go with any standard Deadlift in place of the Power Clean.
Optional Accessory Work
Accumulate 25-50 Push Ups in as few sets as possible. Choose the most challenging push up variation for YOU. Try to make it hard enough that you can only do 5-10 reps at a time.
Cool Down
1-2min of Calf Stretches
1-2min in Forward Fold
Comments