2-3 Rounds, each for time

45 Double-unders

7 Power clean and jerks

14 Bar-facing burpees

7 Power clean and jerks

45 Double-unders



- Go every 5:00-7:00 –

— Rest 8:00 before next part —

2-3 Rounds, each for time
12/9 (cal) Row

12 Bar-facing burpees

15 Overhead squats
12 Bar-facing burpees

12/9 (cal) Row
 


– Go every 5:00-7:00 –

• Choose a load that allows you to a) go unbroken, b) try to move fast, c) not be too easy.
• Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), the intent is to move fast and go unbroken on the bar (with perhaps singles on the 2nd set of PC+J in part A).

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

Overview. Game-speed intervals built around symmetrical “out-and-back” structures. Both parts are short enough that you can push pace and stay unbroken, but long enough that you have to choose to do that. The goal is to move fast with control, reproduce similar times each round, and learn where your repeatable speed sits.
Effort. Work at ~9/10. Each round should feel sharp and intentional, not rushed. You should finish comfortably inside the window, reset, and be confident you can hit the same time again. If rounds drift slower, the load or rep scheme is too aggressive for the intent.
Feel. These will get hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions and confident sets. The barbell should be light enough to move smoothly, not something you have to break a lot. Fatigue in these intervals shows up as hesitation and slower transitions more than total exhaustion, be aware of this pacing signal.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle light-moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing capacity for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across the intervals?
– How was your barbell cycling speed, control and rhythm? How about the burpees?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?
Movement options.
Double-under → Reduce reps (25 reps) → Speed rope skips
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you could do unbroken for a set
Row → same calories on BikeErg, Air bike or SkiErg