On a running 35-minute clock:
From 0:00-12:00:
Every 3 minutes for 4 sets:
5 back squats
From 12:00-17:00:
Rest
From 17:00-35:00:
5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 Wallball shots
Rest 1:30 between sets
♀ 75% of your best back squat, 24kg Russian KBS, 6kg to 9ft
♂ 75% of your best back squat, 32kg Russian KBS/ 9kg to 10ft
Scaling:
We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.
Post loads and max wattage for each round to comments.
