Diego
8 Rounds + Distance
Workout Details
- 1Power Clean7 reps
155/105 lbs (70/48 kg)
- 2Double-Under22 reps
- 3Burpee18 reps
Complete the 8 Rounds in sequence before moving to the next section.
- 1Run2.1 km1.3 miles
20/14 lbs (9/6 kg)
Weighted run with vest (20 lbs for men, 14 lbs for women)
Note: Weighted vest for the weighted run: 20 lbs (14 lbs for women).
Coaching Tips
Strategy
- 1Pace yourself during the 8 rounds to avoid burnout before the weighted run
- 2Focus on explosive power during cleans and smooth transitions between movements
- 3Consider breaking up burpees into smaller sets if fatigue sets in
- 4Use consistent jumps for double-unders without unnecessary height
Safety Considerations
Technical Focus
Maintain proper form during power cleans to prevent injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight for power cleans and use lighter weights for burpees
- 1
power clean
Intermediate target weights.
Weight: 135/95 lbs (61/43 kg)
- 2
double under
Continue practicing double-unders.
- 3
burpee
Aim for a consistent pace.
Scaled
Modify movements for lower intensity and reduce reps for power cleans
- 1
power clean
Scaled target weights.
Weight: 95/65 lbs (43/29 kg)
- 2
double under
Substitute with single-unders.
- 3
burpee
Reduce burpees to step-back burpees.