“Sole Cycle"
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike
GENERAL DESCRIPTION
· The weight decreases, but the reps stay the same across the intervals
· Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes
· Scoreboard will be sorted by the lowest number of rounds + reps first
LOADING/STIMULUS
· First Barbell: 10+ Unbroken When Fresh
· Second Barbell: 15+ Unbroken When Fresh
· Third Barbell: 20+ Unbroken When Fresh
LOGISTICS
· Stagger on opposite 5 minute intervals if short on machines
· If short on space, make these lateral barbell burpees
· If atheltes have to share barbells, make these regular burpees so one athlete isn't changing weight while the other is doing burpees over the bar
· Complete 27/21 Calorie Schwinn Bike or Equal Calorie Row/Bike Erg
· 30 minutes of work with two heats, so staying on track with timing is important
THE WHY
5 minute intervals are hard. If we stayed at the same weight across the board, it is likely that athletes would see a drop off in work completed. We reduced the weight with each interval because it enables athletes to complete around the same amount of work each time, sometimes even more. A goal today can be to stay around the same rounds + reps in each of the three short intervals.