“Good Vibrations”

5 Rounds for Max Reps:

1:00 – Row for Calories

1:00 – Power Cleans

1:00 – Barbell Facing Burpees

1:00 – Rest

  • Total repetitions added together, across all 5 rounds is your score.
  • GOAL = Strive for consistency across all five rounds in each movement.

Performance- 115/80
Fitness 95/65, Regular burpees


ROW = a pace that is a couple seconds slower than our 2K pace. Whats equally as important as our pace here is our transition to the barbell to start our first repetition. At the start of each row minute, “sprint start” – give a quarter pull, a half pull, and two full strong pulls to get the calorie count immediately up to speed.

PC = weight that we could complete 15+ repetitions unbroken with if we had to. Striving for a moderate load where a single repetition is always there, regardless of fatigue.

BURPEES – footwork. Dial in the methodical step-up and jump over. No wasted motion.