6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.
Row - 200M Run
DU's - 25 DU or 60 Singles
Hang Power Cleans, stay at one weight
20 MB Cleans
In this interval workout, rounds will begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00. Combining conditioning with strength, athletes will look to build in weight each round on the hang squat cleans. This weight change can happen during each rest period.
With short windows to operate within, we want to be sure to choose the right rep schemes, weights, and variations of movements. The goal is to have good time to rest after each round, with 45 seconds to 1 minute of rest being ideal.
We can adjust the calories on the row, variation or rep scheme on the double unders, and weight on the barbell to accomplish this. Ideally the row is taking right around a minute, with the rope and hang squat cleans also taking somewhere around a minute. The rope and hang squat cleans are preferably performed unbroken.
If short on rowers, stagger heats by :90 seconds. Record times for each interval, noting weight used in the notes section.