400 m run
+
12-9-6
HPC 60/42,5 kg
burpees

B: 52,5/37,5 kg
O: 42,5/30 kg
Y: 35/25 kg
W: 12/8 kg KB

You’re catching on to this energy system stuff aren’t you? You can tell right off the bat that this one is going to be a little shorter. A little harder. Looking at the movements you can tell they that require lots of power in the sense that there’s little isolation. They’re ‘big’ movements. We categorize this workout as Pv(v), but the time goal of sub 5 does sit outside of even the ‘long’ lactic tolerance time frame by about 30 seconds. That’s ok, work to adjust your pacing as needed. The air bike buy-in should be done at a good clip, but not max - if you go max you will not be able to start your 3 rounds right away… in fact, you might need a lot of time to rest… so think 80-85%. You should be able to get going on your hang power cleans right away and hold the same relative pace that you did on the bike. Think about being as quick and efficient on the hang power cleans as possible, and reduce the time you have to hold onto the bar (think unbroken). This one will hurt a bit, that’s ok, that’s just how this system is… adjust the movements as needed to keep the effort level high. Do the burpees at a moderate-fast smooth pace on the first two rounds, then bring it home on that last one.

BURPEE:
Breathing
As with many of the other monostructural type movements, there is a major breathing component that is often overlooked. You should work to get into a smooth rhythm with your movement and then mimic that rhythm in your breathing. If you are able to breath consistently throughout sets of burpees, the relative effort will go down significantly. You might even start to enjoy burpees...maybe...