Warmup
5 min bike
Every :40 sprint for :20
then
3 rounds
10 KB headcutter - 'clean'/ part 1 only
:30 'fast'/ running mountain climbers
Prep: Dball prep
Bike sprint for cals
Load sled
The key to this workout is setting the right reps and loads to get after it. Too many cals or too heavy a sled and you'll stall.
A sub for the dball can always be the lighter sandbag, perfect for this workout bc that movement is simply a 'primer' for the other 2 movements that follow. Getting the explosiveness is what we are after with the clean. Alternatively, less reps with the 60# dball OR a KB headcutter - the clean ONLY, not the squat into press portion. A quick heavy russian swing also could work. Broad jumps would be an alternative if someone struggles with loading.
Do a 20 sec max test on echo bike (90%) as prep. Take those calories and apply to use in the workout each round (even if they exceed 20 seconds but goal should be to hit it)
Sled needs to be moderate load but force yourself to 'run' it. Ideally the load won't allow 'running' but rather a good effort to keep feet fast paced but legs will be dying.
