20:00 AMRAP
400m Run
20 Power Clean and Jerks
General Warm Up
3-5min of Cardio of Choice, then, at an easy warm-up pace…
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Double Unders / Jumping Jacks
Specific Warm Up
Let’s start by warming up the Clean and Jerk! My favorite! I’m going to write out this warm up as if you are doing the full movement and running, but know that we can absolutely modify this down the road, so don’t force anything you aren’t comfortable with.
First, with an empty bar/light weights/swiffer handle: 5 Deadlifts + 5 Hang Power Cleans + 5 Push Press.
Then, 5 Power Cleans + 5 Push Jerks.
Finally, 5 Power Clean and Jerks.
Once you’ve gone through those complexes, add any weight that you may want to use, keeping in mind that there are 20 reps per round (yikes) so it needs to be pretty damn light.
Once you’ve got that ready to go, hit your Hinshaw Warm Up and let’s GOOOOOO!
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
20:00 AMRAP
400m Run
Workout Notes
This one looks FUN! Simple and effective. 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, 20min) 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. In simple terms: Run, C&J, Run, C&J, repeat until time runs out.
Run Modifications
This run should be ~2min or so. In the first couple of rounds, maybe it’s under 2min. In the back half of the workout, maybe it’s over 2min. That’s gonna happen! However, if you cannot run this in less than 3min when you are fresh, I’d rather have you lower the distance and get more rounds in. With running, or with any cardio you choose, you can also just go as hard as you can for 2min and not worry about the distance! Apply any of what I just wrote to the options/conversions on the Cardio Resources Page and let’s get sweaty!
Clean and Jerk Modifications
This Clean and Jerk is meant to be a two part movement. Part 1: in one smooth motion, get the weight(s) from the ground to your shoulder level. Part 2: use your legs to drive the weight up and over your head. If you are not comfortable doing the Power Clean from ground to shoulder, you can do a HANG Power Clean and Jerk, which goes from thigh level to shoulder. If you are fine with the standard power clean, but cannot put weight over your head, just go with a standard Power Clean. If you are just not able to feel comfortable with any of these movements, go with an American or Russian Kettlebell Swing instead!
Optional Accessory Work
Perform 3 sets of 8-12 reps (per leg if necessary) on any of the following movements to strengthen that posterior chain!
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of Calf Stretches on each leg