On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time
Your score is the total number of calories accumulated.
♀ 75-lb barbell
♂ 115-lb barbell
Post total calories to comments.
Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.
In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).
Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time
Your score is the total number of calories accumulated.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time
Your score is the total number of calories accumulated.
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.