11.7.2025 for time ( Strength same ) Workout
For time
400m Row
20 Thrusters @ 61/43kg
10 Bar-facing burpees
800m BikeErg
20 Hang power cleans @ 61/43kg
10 Bar-facing burpees
400m Row
20 Push jerks @ 61/43kg
10 Bar-facing burpees
800m BikeErg
20 Power snatches @ 61/43kg
10 Bar-facing burpees
400m Row
20 Front squats @ 61/43kg
10 Bar-facing burpees
Time cap. 18:00
Overview. Five rounds of machine → barbell → burpees, with the movement on the bar changing each time. The bar stays at 61/43kg (135/95lbs), but each lift presents a different demand: thruster, hang clean, push jerk, power snatch, front squat. This is a chipper where your conditioning, barbell strategy, and pacing will determine your time.
Strategy.
Row and BikeErg: Stay controlled. Don’t sprint early; treat these as pacing opportunities, not max efforts.
Barbell: Unbroken if you’re confident, but planned small breaks (e.g., 12-8 or 10-5-5) can be smart. Stay efficient on the barbell, especially when you get more fatigued.
Burpees: Find a steady rhythm and hold it. Step-downs are fine if they keep you moving. Don’t let these slow down too much, get straight to work and keep moving.
Instructions. Set the equipment up 5’ apart for tight transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– Which lift felt the smoothest for you, and why? Which one was the hardest (why)?
– Where did you feel most in control of your pacing or transitions? Where did you not?
– Did you find a rhythm on the burpees that helped you stay composed?
– What’s one thing you’re proud of from this effort? What’s one small adjustment you’d test next time to go even faster?
Movement options.
Row/BikeErg → 400m SkiErg, 1000m Air bike
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Weight you could do unbroken on the thrusters (but maybe shouldn’t)
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