TUESDAY 23 AUG 2022
“Powerless” [SWEAT]
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (24″/20″)
Max Power Cleans
Rest 1:30 Between Rounds
[SWEAT]
Round 1: (75/55) [34/25]
Round 2: (95/65) [43/29]
Round 3: (115/85) [52/38]
Round 4: (135/95) [61/43]
Round 5: (155/105) [70/48]
[TRAIN/COMP]
Round 1: (95/65) [43/29]
Round 2: (135/95) [61/43]
Round 3: (155/105) [70/48]
Round 4: (185/135) [84/61]
Round 5: (225/155) [102.5/70]
Score = Total Power Cleans
[PARTNER POSTED]
STIMULUS: “Powerless” is a Grindy Sprint workout.
STRATEGY: 21/15 calories on the rower should be completed in 1:30 at the most. 9 Tall Box Jumps should be completed in 0:45 a the most. This leaves athletes with at least 0:45 to accumulate Power Cleans.
SCALING: Athletes should choose a number of calories on the rower that they can complete in the given time. Athletes should choose a variation and number of reps for the box jumps that can be completed in the given time. Athletes should choose weights that allows them to add weight each round to finish at a weight that they can complete Heavy singles with.
SCORING: Athletes score today will be their total number of power cleans.
MODIFICATIONS
21/15 Calorie Row
-Reduce Reps
-Same Calorie Bike
-15/12 Calorie Ski
-15/12 Calorie Fan Bike
BOX JUMP
-Reduce Box Height
-Reduce Reps
-Box Step-Ups
POWER CLEAN
-Reduce Load
-DB Power Cleans
-Hang Power Cleans
-Kettlebell Swings
AFTER CLASS
3-5 Sets:
2-5 Strict Deficit Handstand Push-ups