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DESCRIPTION

STIMULUS

Time: 20 minutes

Category: Sprint!

Goal: To complete each round between 2:00-2:30. 3:00 is the longest we should need to go.

Score: The slowest round. Log times for all 5 rounds.

CALORIES FAN BIKE

15/12 calories should take ~1:00. If we cannot complete this number of calories in under 1:15, reduce the number of calories.

Scales

20/15 calories Bike Erg or Row

15/12 Ski Erg

200m Run

DUMBBELL HANG POWER CLEAN

12 Dumbbell Hang Power Cleans should take less than 30-seconds. If we cannot complete 12 unbroken repetitions for multiple sets, reduce the load or reps.

Scales

Reduce load and/or reps

Single Arm DB Hang Power Cleans

Use a barbell (if necessary)

Kettlebell Swings to eye-level

BURPEE BOX JUMP OVER

9 Burpee Box Jump Overs should take ~1:00. If we cannot complete 9 reps within 1:00 reduce the number of repetitions and/or lower the height of the box BEFORE opting to step.

Scales

Reduce reps/height of the box

Burpee Step Overs

Burpee Broad Jumps

EFFICIENCY TIPS

Calorie Fan Bike Move at a sustainable pace! It’s hard to tell each athlete what that is. But, any movement is forward progress, even if slower. Slower is better than stopping.

Dumbbell Hang Power Clean: A narrow stance will help keep the DB’s closer and feel lighter. Capitalize on the downwards momentum with a fast turnaround (swing) at the bottom. Don’t stop at the bottom.

Burpee Box Jump Over: As with the Bike, moving slowly is better than not moving at all. Breath when stepping down and/or turning around before going to the ground. But, remember after the 9 reps, we rest! Be uncomfortable and earn your rest!

Rounds 3 and 4 will be the toughest so BRING YOUR A-GAME MINDSET & EMBRACE THE SUCK!

WORKOUT

“Shiner” (Time)

“SHINER”

On the 4:00 x 5 Rounds:

15/12 Calorie Fan Bike

12 Dumbbell Hang Power Cleans

9 Burpee Box Jumps

Subs

20/15 Row or 200m Run

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#

Step Ups

Basics-8 Cal Row, 12 Light DB HPC,5 Burpee Step Ups