The 2023 ICE Sampler workout is here! A two-part workout for you and a friend to take on is on deck for this week’s #GutcheckThursday!
Intended Stimulus
Move aggressively through the AMRAP, knowing you’ll get rest after the current movement as your partner takes over. Choose a weight on the power clean that lets you move for touch-and-go sets early on when the rep count is low and quick singles as the reps progress. Modify the toes-to-bars as needed to ensure you don’t get bogged down while your partner is waiting on you.
For part B, the 5 minute clock begins IMMEDIATELY after the end of the 12 minute AMRAP clock. You should be able to get at least 3 attempts in on a heavy clean in this time frame
Your score is total rounds & reps from Part A and total weight lifted as a team from Part B
Movement Standards
The power clean begins on the floor and finishes at the top, hips and knees fully extended, elbows in front of barbell in your front rack position
The burpee-over-bar is lateral, finishing at the bottom with chest and thighs touching the ground and at the top with a two-foot takeoff over the barbell
The toes-to-bar begins with elbows fully extended, legs behind the pull-up bar and finishes at the top with some part of each foot making physical contact with the bar inside of your hands
Adaptations / Modifications / Scales
Reduce the load on the barbell as needed to maintain the intended stimulus
Swap the power clean for a dumbbell power clean or hang dumbbell clean, or a Russian kettlebell swing to maintain the power training stimulus
Modify the range of motion & jump of the burpee as needed
Modify the toes-to-bars as needed to maintain the intended stimulus
