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DESCRIPTION

STRUCTURE: On the 2:30 for 10 Rounds, athletes will complete 10 Hang Power Cleans, 30 Double Unders, and a 500 Meter Bike.

STIMULUS: “ON REPEAT” is a Threshold workout. . . not a sprint!

STRATEGY: Athletes should be able to complete Hang Power Cleans unbroken, complete Double Unders in 30-40 seconds, and 500 Meter Bike in under 1:15.

SCALING: Athletes should choose a weight light enough to go unbroken all 10 Rounds, make sure athletes learning Double Unders cap their efforts at 0:30, and some athletes may need to reduce the Bike distance to finish in under 1:15.

SCORING: For today’s score, athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

EFFICIENCY TIPS

“ON REPEAT”

-Unbroken Hang Power Cleans

Breathe and Relax on the Double Unders capping at 0:40

-Push the Bike

-Remind athletes to pace appropriately because they won’t have much rest between the Bike and HPC

WOD

“On Repeat” (10 Rounds for time)

“ON REPEAT”

On the 2:30 x 10 Rounds:

10 Hang Power Cleans

30 Double Unders (45 singles)

500 Meter Bike

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

Subs

250m Row or 200m Run

RX+0135/95#

RX -115/85#

50-59 -95/65#

60+ -75/55#, 30 Jump Ropes

Basics-PVC/BB 15 Jump Ropes, 150m Row