6 Sets:
3 Minutes on:
20/16 Cal Bike
10 Hang Clean and Jerks*
AMRAP Bar Facing Burpees with Remaining time
rest 1:30
* Set 1 and 2: 95/65, Set 3 and 4: 115/75, Set 5 and 6: 135/95
Program Notes:
Today we’ve got a really challenging 6 round interval piece. This will challenge your power battery and your ability to lift under fatigue as the weight increases. Not to mention we are asking you to push hard and finish each round
with the ever burdensome bar facing burpee.
20/16 Cals on the bike is a higher cal count then you may often see in a 3 min unterval and this is on purpose.
Ideally our slowest bikers will finish this bike in 90 seconds or less which will leave 1:30 to perform the cleans and burpees. This means the cleans and burpees needs to be done in at a fast pace.
We use a hang clean today because it requires that you hang onto the bar and lastly the weight increases every two rounds. This will again challenge your power battery at fatigue.
To sum this one up…. Bike hard, unbroken clean and jerks, solid burpee technique to get as many reps as possible. Runse and repeat x 6.
This one is intentionally hard so bring your big boy/girl pants today. Nail it and reap the rewards of increased power and burpee battery, sharpened weightlifting technique under fatigue and most of all: mental toughness.
Scaling the Metcon:
“**Scale this one to be hard and fast throughout. Even though weight is increasing, these are still “”metcon”” weights at RX. This is not a strength piece.**”
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Increase weights by 20 each round but only if speed and intensity are not greatly affected
Intermediate: Reduce all weights by 20
Scaled: 15/11 Cal Bike, reduce al weights by 30
Beginner: 1:15 Bike Cal AMRAP, 10 Hang Clean and Jerks at no more than 45/35 throughout, standard burpees, if needed reduce the amount of sets
Longevity: Same as RX or reduce weights as needed