This week’s conditioning workout will challenge your stamina, coordination, and pacing strategies across multiple rounds of intense intervals. You’ll need grit, focus, and smart pacing to get through this one. With a 20-minute time cap, this is your chance to push your limits, refine your movements, and prepare for next week’s Super Total Event!
Workout Breakdown
Rx (As Prescribed):
Complete the following for time:
- 3 Rounds of:
- 10/7 Cal Bike
- 10 Bar Facing Burpees
- 4 Shuttle Runs
Rest 3:00
- 3 Rounds of:
- 10/7 Cal Bike
- 10 Snatch (115/85 lbs)
- 4 Shuttle Runs
Scaled:
Complete the following for time:
- 3 Rounds of:
- 8/6 Cal Bike
- 8 Bar Facing Burpees
- 4 Shuttle Runs
Rest 3:00
- 3 Rounds of:
- 8/6 Cal Bike
- 8 Snatch (45/35 lbs) (Use a 15 lb bar with appropriate weights)
- 4 Shuttle Runs
Modified:
Complete the following for time:
- 3 Rounds of:
- 5 Cal Bike or Row
- 10 Elevated Push-ups
- 2 Shuttle Runs
Rest 3:00
- 3 Rounds of:
- 5 Cal Bike or Row
- 5 Snatch (Any weight)
- 2 Shuttle Runs
Movement Standards
Bike:
- Athletes start behind the bike before the clock begins.
- No touching the bike until the workout begins.
- Athletes must reach the specified calories before transitioning to the next movement.
- Maintain a steady, powerful pace for efficiency.
- Reset the bike to ZERO every round.
- Make sure your bike functions properly before beginning the workout.
Bar Facing Burpees (Rx and Scaled):
- Start Position: Chest and thighs touch the floor at the bottom.
- Transition: Jump or step both feet forward.
- Jump Over Bar or Step Over Bar Permitted. Rx and Scaled can step over.
- No Reps: Not touching the chest to the floor or not facing the bar during the burpee.
Elevated Push-Ups (Modified):
- Hands placed on a bench or box, maintaining a straight line from shoulders to heels.
- Lower chest to the bench/box, then press back up.
Snatch:
- Rx and Scaled: Barbell starts on the floor and moves overhead in one motion. Full lockout must be achieved at the top with hips, knees, and elbows fully extended.
- Modified: Any snatch variation (e.g., power snatch, muscle snatch) is acceptable with appropriate weight.
- No Reps: Failing to lock out or catching the bar with bent elbows.
Shuttle Runs:
- Each shuttle run = 25’ down and back = 1 rep.
- Both feet must cross the line at each 25’ increment for the rep to count.
- Touch the floor with one hand on every turn around.
General Warm-Up (10-12 Minutes)
- 2:00 Light Cardio (Bike or Row):
- Gradually increase intensity to prepare for the bike/row intervals.
- Dynamic Mobility (2 Rounds):
- 10 Air Squats
- 5 Inchworms with a Push-Up
- 10 PVC Pass-throughs
- 5/5 Samson Lunges with Reach
- Specific Movement Prep:
- Bike/Row: Perform a 30-second sprint to simulate the workout pace.
- Bar Facing Burpees/Elevated Push-ups: Practice 5 reps, focusing on smooth transitions.
- Snatch Practice:
- Rx/Scaled: Perform 3-5 light snatches, focusing on form and bar path.
- Modified: Practice with the chosen weight and movement.
- Shuttle Run Practice:
- Complete 2-3 shuttle runs to rehearse transitions and turns.
Strategy Guide
General Pacing:
- Treat this workout as two distinct sections, divided by the 3:00 rest. Don’t go out too fast in the first half; aim for consistent pacing that leaves you energy for the second half.
- Round Consistency: The key is to maintain similar round times across the two sections. Avoid red-lining early and focus on staying smooth.
Movement Breakdown:
- Bike:
- Choose a pace that’s challenging but sustainable. You should finish feeling ready to transition directly to the next movement without excessive rest.
- Tip: Use controlled breathing to stay calm and conserve energy.
- Bar Facing Burpees / Elevated Push-ups:
- Focus on efficient movement. Use a consistent rhythm and avoid pausing too long between reps. For elevated push-ups, keep the core engaged to maintain proper alignment.
- Snatch:
- For Rx/Scaled, aim for quick singles or small sets (e.g., 2-3 reps). Prioritize form to avoid unnecessary no-reps.
- For Modified, focus on smooth, controlled reps with appropriate weight.
- Shuttle Runs:
- Stay low on the turnarounds to save time and energy. Avoid sprinting; keep a steady pace.
Time Cap Expectations:
- Rx: Aim for 2:00-2:45 per round to finish within the time cap.
- Scaled: Aim for 2:45-4:00 per round to stay on track.
- Modified: Focus on consistent movement to complete both sections within the 20-minute limit.
Cool Down Routine (5-7 Minutes)
- Child’s Pose (1 Minute):
- Stretch out the shoulders and back after the burpees and snatches.
- Pigeon Stretch (1 Minute per Side):
- Open up the hips after the squats and shuttle runs.
- Lat Stretch on Rig (1 Minute per Side):
- Stretch the lats and shoulders after the snatches.
- Hamstring Stretch (Seated Forward Fold, 1 Minute):
- Loosen up the hamstrings after the rowing and shuttle runs.
Final Notes
This is your chance to test your pacing, coordination, and mental toughness in Mayhem Week 3. Remember, consistency is the key to success in this workout. Break up movements strategically, focus on smooth transitions, and don’t forget to breathe!
Next Week: Super Total!
We’ll combine Snatch, Clean & Jerk, Back Squat, Push Press, and Deadlift into one epic challenge. Get ready to put your strength to the test—good luck! 💪
Please use all scorecards to submit your entries for the leaderboard. Be Ready for the Last Weightlifting Challenge tomorrow! Good Luck!
