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!
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
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