20-minute Functional Threshold Power (FTP20)

BikeErg – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.

Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.

Rest & Recover

OPEN 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

*Bar MU / Jumping Bar MU

*HSPU / Kipping HSPU

For time
100 Double Kettlebell Front Rack Walking Lunges total @24/16kg

• TIME CAP = 10:00

Not for time;
60 DB Floor Press in Bridge
60/arm 1-Arm DB Rows
60 Straight Leg Sit-Ups (weighted?)
- Finish all reps on one move before starting the next

Front Squat: 5 x 5. Rest 2:00
– Build in weight
– Goal: Moderate or heavy of 5

A)
Dumbbell Glute Hip Thrust
4 x 8-15. Rest 90s.

B)
Goblet Box Squat
3 x 10. Rest 60s.
- Parallel or deeper box

C)
Goblet Reverse Lunges
100 Reps @ light/moderate weight
- Aim sets of 10-20reps with quick breaks

D) Single Leg Banded Hamstring Curl
100 Reps each leg. Rest as needed.

For time:
30 Power Snatches (60,40 kg)
30 Power Clean + S2OH (60,40 kg)

*10:00 Time Cap

AMRAP 6:00
8 Thrusters @60/42.5kg
8 Bar Facing Burpees

• Goal: UB sets with tough effort. Weight should be challenging
• Rx+: 70/45kg