18:00 AMRAP
3 Hang Power Cleans
3 Squat Cleans
400m Run
General Warm Up
3-5min of easy warm-up cardio, followed by…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Light Kettlebell Swings
10 Air Squats (no weight)
5-10 Sit Ups
Specific Warm Up
This workout involves two variations of the same olympic lift. The first is the Hang Power Clean. That simply means that you are going to take your weight and move it from your thighs to your shoulders without doing a squat. Thigh to shoulder, thigh to shoulder, thigh to shoulder. Then the next move is from GROUND to shoulder and we add a squat. So the whole complex will be:
Thigh to shoulder
Thigh to shoulder
Thigh to shoulder
Ground to Shoulder + Squat
Ground to Shoulder + Squat
Ground to Shoulder + Squat
Spend some time trying this with a PVC pipe, empty bar, or light weight and when you’re feeling like you’ve got it, start to add weight!
When you’ve got the barbell sorted out, hit the Hinshaw Warm Up and let’s gooooo!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
18:00 AMRAP
400m Run
Workout Notes
This workout looks fun! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 18:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. The work will be 6 reps of the barbell complex, followed by about 2:00 of cardio. See below for modifications and options!
Barbell Modifications
As long as you are doing 6 reps of cleans, I’m a happy coach! For some people, the Hang Power Clean will make sense but the Squat clean will be confusing or too difficult. If that’s the case, then just do 6 Hang Power Cleans! If it’s the opposite, go for 6 Squat cleans. If neither of those movements is working for you, try doing 10-20 Kettlebell Swings. Similarly, you could do 20 American or 20 Russian, or 10 Russian + 10 American! Whatever floats your boat and floats your…bell… or bar… If all of those options are too ballistic for you, go with 10 or 20 Deadlifts.
Run Modifications
This run should be about 2:00 long. If you can’t do it in under 3:00, shorten up the distance so you can run harder! Use our Cardio Resources Page for more options!
Optional Accessory Work
Accumulate 25-50 Strict Toes To Bar in as few sets as possible. Any hanging variation will do, but if you don’t have access/ability to hang, you can do Sit Ups or V-Ups instead.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Happy Baby Pose
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