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Time: This is a 12:00-15:00 workout

Category: This is a Threshold workout! Every round begins with a short interval on the bike followed by descending reps on the light barbell. This is an opportunity to come out of the gate under control and push the pace as we advance into the later rounds.

Goal: To keep every round on the bike under 1:00. Choose a weight on the barbell that you could hold on to for 15+ reps unbroken when fresh. Keep the larger sets of 21, 18 and 15 Power Snatches to no more than 3 sets (think sets of 7, 6 or 5). This will keep us moving at a sprint pace through the entire workout.


10/7 Calories should take less than 1:00. If we cannot achieve this, reduce the calories to 9/6 or 8/5


All sets of Power Snatches should be completed in 3 sets or less.

Choose a load you could confidently cycle for 15+ reps when fresh.

Think about loading options that you could cycle well for 7 reps in :30…consistently.


We should aim to start slow and build in intensity throughout the workout.

Hold a consistent pace on the Bike! What feels easy in the first round will not feel quite so amazing in the last round. If athletes feel as though there’s more gas in the tank getting off the Bike, hold on to the bar longer and take less rest in between sets.

Grip and aerobic capacity should be the limiting factor today, not the load being too heavy. Don’t forget to PULL UNDER THE BAR. Yes, it’s light, but more pull up will steal unnecessary energy – be efficient!


“Lightsaber” (Time)


For Time:


Power Snatch

Before each set of Power Snatch,complete 10/7 Calorie Assault Bike


14/10 Cal Row, 100m Run

17 min Time Cap

RX+-Same as RX




Basics-15-12-9-6-3 PVC/BB