Workout of the Day

Workout of the Day


Metcon (Time)
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 135/95

Enter all five round completion times in the notes section, with our score for the day being the slowest of the group.

We are looking for a moderate barbell load that we are very confident that we could complete a full single round unbroken with. We do want to challenge ourselves, with the intention on completing each and every movement on the barbell in at most, two quick sets. Another way to dial in our loading, is to choose a weight that we feel confident we could complete 21+ unbroken reps with, when completely fresh.

5 intervals with burpees as our "buy-in". The purpose behind is to challenge our barbell cycling under the sure metabolic nature of burpees. What we are also challenging here, is our pacing with such a barbell. Many of us are able to start with large, quick sets. But we are more interested in our pacing in rounds 3 and 4. We can all come out strong in rounds 1 and 2, and have the afterburners for round 5, but it’s the middle rounds we tend to fall off on. Let’s focus our efforts there.

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