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"Guest Programmer - HWPO"
Aug 24, 2024
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats
On the 10:00 / 21-15-9 reps for time of:
Toes-to-bars
Hang power cleans
On the 20:00 / 3 rounds for time of:
10 bar-facing burpees
10 thrusters
♀ 65 lb
♂ 95 lb
Post times to comments.
Scaling:
There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal. That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.
This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort. Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!
GOAL: Threshold training
TARGETS
ADVANCED & BEGINNER: 6- to 7:30-minute time domain
Intermediate option / On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Jumping pull ups
Front squats
On the 10:00 / 21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans
On the 20:00 / 3 rounds for time of:
10 bar-facing burpees
10 thrusters
♀ 55 lb
♂ 75 lb
Beginner option / On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Ring rows
Front squats
On the 10:00 / 15-12-9 reps for time of:
AbMat sit-ups
Hang power cleans
On the 20:00 / 3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters
♀ 35 lb
♂ 45 lb
Coaching cues:
If you’re finding it hard to keep an upright torso in the front squat, imagine there’s a rope attached to your elbows that is pulling up throughout the entire movement. Keep those elbows up and notice how your torso follows suit, helping you to maintain a neutral spine and sound squat mechanics.