Conditioning
5 Rounds
In 5:00:
- 20 Burpees over the Bar
- 12 Power Cleans
- Max Calories in remaining time
No rest between rounds
Notes
Today’s workout is five rounds of a 5-minute work intervals with no rest between rounds. Your score will be the lowest number of calories in each of the 5 rounds.
The burpees should take no longer than 1:30 to complete. Adjust the number accordingly.
The power cleans should be done at a weight that allows you to finish the reps in less than 1:30. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, try to complete the 12 reps in no more than 2 sets.
Attempt to stay consistent across all 5 rounds on the calories. Don’t start out too fast!
Park Workout
5 Rounds for time:
- 20 Burpees over the Bar
- 12 Power Cleans
- 400m Run
25:00 time cap
Notes
Today’s workout at the park is five rounds of burpees, power cleans, and running. Your score is the time it takes to complete all 5 rounds or the number of rounds and reps completed in under the 25-minute cap.
The burpees should take no longer than 1:30 to complete. Adjust the number accordingly.
The power cleans should be done at a weight that allows you to finish the reps in less than 1:30. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, try to complete the 12 reps in no more than 2 sets.
Attempt to stay consistent across all 5 rounds on the run. Don’t start out too fast!