Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

We’ve got a fun interval style workout today with running and a heavy barbell. Plan to load your bar up to something that forces you to do singles. If you’re not sure what weight to choose spend some time during warm up testing out some weights that are a little heavier than what you might normally choose for a power clean weight in a workout. Focus on catching the bar in a partial squat with your hips back and chest upright. The goal for the 400 meter run should be to finish it somewhere between 1:30-2:30 so that you have some time to get to work on the barbell reps. The distance on the run can always be decreased if needed to 300 or even 200 meters to allow for this timing. If you can not run for any reason grab a bike rather than a rower today and complete 1000 meters in each round before starting your cleans.

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. The workout is written with a heavy barbell in mind so if you have a dumbbell or kettlebell just be aware that you will be doing quite a few reps by the end of the workout! The run in the beginning of each round should take two to two and a half minutes. If you can’t run but have a rower or bike choose a distance that you can finish in this time domain. If you need a sub for the run altogether the best options would be 50 unweighted step ups, 30 weighted step ups, 100-150 double or single unders or 20-30 burpees. Again this work should take at least two minutes so that you don’t end up with too much time for the power cleans. Your score for the day will your total power clean reps. See you on the leaderboard!