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"Guest Programmer - HWPO"
Aug 31, 2024
On a running 35-minute clock:
From 0:00-12:00
Every 3 minutes for 4 sets:
5 back squats
From 12:00-17:00
Rest
From 17:00-35:00
5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.
♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible
Scaling:
We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.
If you’ve never done this wattage ramp-up before, give it a go as a practice round before you start the workout to see what numbers you should be looking for.
The kettlebell swings are a great power endurance tool and the goal is to have a constant dynamic hip extension and continuous leg drive. Don’t think about pulling the bell up, think about continuously pushing down.
The wall-ball shots are all about power. Use a heavier medicine ball than you’d normally use. Your goal will be to throw each rep as high as possible. Don’t worry too much about cycling these reps. If you need to catch the medicine ball and reset for each rep, that’s OK. We’re focused on the concentric portion of this movement and the eccentric position should be controlled to allow us maximum force when we throw upward. Have fun!
*Max-wattage row or bike means once you start to move, you want to hit a max wattage as fast as possible. You are done when the watts start to drop consistently. This should take around 15 seconds or 10-12 strokes. Cap your effort at 20 seconds.
DAMPER: Use a damper relative to your weight and strength. Bigger, stronger athletes can set the damper to 7-10; smaller athletes should use a damper setting around 6-9.
GOAL: Strength and power endurance
ADVANCED ATHLETE TARGET: 75% on back squats, max efforts on the machine for each set (M: 800-900+, W: 650-750+)
BEGINNER ATHLETE TARGET: Quality depth on back squats and rigid midlines, hard efforts on machine
Intermediate option / On a running 35-minute clock:
From 0:00-12:00
Every 3 minutes for 4 sets:
5 back squats
From 12:00-17:00
Rest
From 17:00-35:00
5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.
♀ 75% of your best back squat, 35-lb kettlebell, and 14-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible
Beginner option / On a running 35-minute clock:
From 0:00-12:00
Every 3 minutes for 4 sets:
5 back squats (technical load*, across all sets)
From 12:00-17:00
Rest
From 17:00-35:00
5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
8 Russian kettlebell swings
4 wall-ball shots
- Rest 1:30 between sets.
♀ 18-lb kettlebell and 6-lb medicine ball to a target as high as possible
♂ 26-lb kettlebell and 10-lb medicine ball to a target as high as possible
* The technical load for your back squats should ensure you can keep a stable midline and reach proper depth.
Coaching cues:
Are your knees caving in as you get fatigued during back squats? Think about planting your feet and screwing them apart and into the ground. Feel the extra stability take hold as your knees track your toes and watch your lifts increase!