How bad do you want to hurt? Test out a class workout from our friend’s at Mayhem Athlete in this week’s #GutCheckThursday!
Fast & unbroken. Choose a load on the hang power clean that allows for no more than 1 break. Hammer the burpees each round. Ideally, by the time your brain figures out what is happening to your body, you’ll be close to finishing round 2 or already into round 3. Faster times today will be under 5 minutes with elite times under 3 minutes.
The hang power clean begins by deadlifting the barbell to the hip before initiating the first rep from the hang. Elbows must finish in front of the barbell with hips & knees at full extension before cycling the bar back down from the front rack position
The burpee finishes at the ground, chest to deck, and at the top with hips & knees reaching full extension before jumping off the floor
Adaptations / Modifications / Scales
This is a relatively low volume workout, so avoid reducing the rep count. Instead, reduce the load on the barbell or modify the movement in order to achieve the intended stimulus. Consider double or single arm hang dumbbell or kettlebell cleans, or kettlebell swings in place of the barbell
Reduce the range of motion on the burpee as needed to an “up-down” (burpee to plank) or burpee to elevated surface such as a bench or box
As always, tag us in your timelapse to participate!