20 Squat Cleans (95/65 lb.)
20 Russian KB Swings (24/16 kg)
15 Squat Cleans (115/75 lb.)
15 Russian KB Swings (24/16 kg)
10 Squat Cleans (135/95 lb.)
10 Russian KB Swings (24/16 kg)
5 Squat Cleans (185/135 lb.)
5 Russian KB Swings (24/16 kg)
It’s time to finish off the week with a triplet of lightly loaded Russian Swings, an increasing Squat-Clean weight, and Burpees. Descending reps with ascending weight means in the beginning, the stimulus will be more metabolic, while the latter half of the workout will demand more strength as muscle fatigue and technique come more into play. All movements are pretty leg and midline intensive. The Squat Cleans will burn the quads over time, and the shorter cycle time of the Russian KB Swings will put the hamstrings on blast.
Throughout the workout, Burpees and KB Swings will remain a constant. What will increase in complexity is the Squat-Clean weight. As loads increase, volume decreases, which will enable you to keep up a relatively aggressive pace, even as the load gets heavier.
You should be able to do sets of 7-10 with the first Squat-Clean weight, and 5-7 with the second weight. The third set is ideally in sets of 2-3, however, with the compound fatigue of this workout, the reps will likely be performed as fast singles. The last load should be heavy enough that you need to do singles, even fresh.
Russian KB Swings are potent in the sense that there is less ROM, therefore the hamstrings have to fire faster. Focus on quick cycle times with this movement, and pulling the KB back down toward the hips using the lats. All KB Swing sets should be unbroken.
The Burpees are after the Squat Cleans so your heart rates will be jacked. Use the first few Burpees to calm ypur heart rates back down. Perform them at a slower pace (perhaps step down and step up). Then, consistently build in pace and perform all sets around a 75-80 percent effort (a bit of a “recovery” movement since you won’t have load on their bodies).
Goal finishing times will be between 10-15 min. for all. Competitors will be more around the 12-min. mark, with the rest upward of 15.