Conditioning
Every 4:00 for 32:00:
- First 4:00:
- 20/15 Calories
- 20m Front Rack Walking Lunge (35/50)
- Second 4:00:
- 20/15 Calories
- 8 Power Cleans (you choose weight)
Conditioning Notes
Today’s workout consists of several task priority intervals. At the start of the workout, you will complete calories on a machine of your choice, then a 20m front rack walking lunge with dumbbells. You will then rest until the 4:00 mark and complete another set of calories, then 8 power cleans. At the 8:00 mark, you will repeat the calories and lunge. This pattern continues until you have completed each couplet four times.
The calories should take no longer than 1:30 at any point during the workout. Adjust the number accordingly.
The front rack lunges should be done unbroken every round, but they may get challenging in the last two rounds. Adjust the weight accordingly.
You may choose your weight for the power cleans. It should be a heavy weight, but one that allows you to complete a rep every :05 throughout the workout.