COMPTRAIN MINDSET

“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.

DAILY VIDEO

Click Here

GROUP WARMUP

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

MOBILITY

Front Rack Stretch: 1 Minute

Video

Wrist Stretch: 1 Minute

Video

TripAdvisor

AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (45/30)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (60/40)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (75/50)
21 Double Unders

Sx

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

DESCRIPTION & STIMULUS

GENERAL

• 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

POWER CLEANS

• 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

DOUBLE UNDERS

• 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

ASSAULT BIKE

• 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

STRATEGY

ASSAULT BIKE

• 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

POWER CLEANS

• 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

DOUBLE UNDERS

• 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

AFTER PARTY

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