Tue – 24/3/20


“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.


Click Here


Plate Warmup

30 Seconds

Plate Hops Video
Plate Romanian Deadlifts Video
Plate Russian Twists Video
Plate Sit-up Video
Plate Lateral Squats Video
Plate Counterbalance Squats Video

Performed with 15/10# Plates

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here


Front Rack Stretch: 1 Minute


Wrist Stretch: 1 Minute



Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (45/30)
21 Double Unders

Rest 5 Minutes

Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (60/40)
21 Double Unders

Rest 5 Minutes

Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (75/50)
21 Double Unders


1st Bar: 30/20
2nd Bar: 40/25
3rd Bar: 50/30



  • We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout
  • Each 5 minute AMRAP starts with a buy-in of Assault Bike calories
  • These buy-ins only happen once
  • Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining
  • For Example: If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope
  • Your score for each section is total rounds and reps of clean and double unders


  • As we have more time on the scored portion of the workout, the power clean weight will increase
  • When choosing weights, consider the following recommendations:
    • 1st Round: A very light weight that you can cycle the 9 reps in 1-2 sets
    • 2nd Round: A moderate weight that you could cycle the 6 reps in 1-2 sets
    • 3rd Round: A moderately heavy weight that you’ll complete the 3 reps as quick singles


  • The double under sets are designed to be very small each round
  • Choose a number or a variation that allows you to complete these in ideally 1 set


  • To make sure you have enough time on the scored portion of the workout on each round, let’s cap the buy-ins:
  • 1st Round: 3:30
  • 2nd Round: 2:30
  • 3rd Round: 1:30
  • If unable to Assault Bike, complete one of the following:
  • Equal Calorie Echo Bike, Bike Erg, or Row
  • Schwinn Bike:
    • 1st Round: 60/45
    • 2nd Round: 40/30
    • 3rd Round: 25/20
  • Run:
    • 1st Round: 800 Meters
    • 2nd Round: 400 Meters
    • 3rd Round: 200 Meters



  • The bike starts out really important and gets less important with each round
  • The higher calorie bikes cut into more of the 5 minutes than the lower calorie bikes do
  • The big calories are also paired with lighter weights, allowing you to still get a lot of work done with the time remaining
  • You’ll have to push the pace the most on the first round to have significant time on the barbell
  • While we want to hold a decent pace on the bikes, this should be a pace that allows you to stay moving on the scored section
  • Consider the following RPMs and how many calories they will get you in a minute:
  • 55 RPM: ~7 Calorie Per Minute
  • 60 RPM: 10 Calorie Per Minute
  • 65 RPM: ~12 Calories Per Minute
  • 70 RPM: 15 Calories Per Minute
  • 75 RPM: ~20 Calories Per Minute


  • The Power Clean strategy will depend on how much time remains and what the weight is
  • At the first two weights, see if you can cycle the cleans in sets:
  • 1st Bar: 9 or 5-4
  • 2nd Bar: 6 or 3-3
  • The final barbell will likely best be completed as quick singles
  • If you find yourself resting too much, immediately go to quick singles no matter the weight to simply stay moving


  • Once you’re on the rope, try to hold on for unbroken sets of 21 if possible
  • Make sure to neatly place your rope back down on the ground so you spend less time untangling and more time moving


Strict Handstand Push-ups (On the 0:00)

For Time:
50 Strict Handstand Push-ups

5 Minute Time Cap

Strict Pull-Ups (On the 7:00)

1 Set:
Max Unbroken Strict Pull-ups

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