04 Nov 2015 – Threshold Method

WORKOUT OF THE DAY

Threshold Method

A) For time:
800m run
30 Barbell-facing burpees
15 Hang power cleans (60/40 kg)

When the clock hits 9 minutes, complete
B) For time:

Run 800m
30 Kettlebell swings (32/24 kg)
15 Over the box jumps (30/24 in) 

When the clock hits 18 minutes, complete
C) For time:

800m Run
30 Barbell-facing burpees
15 Hang power cleans (60/40 kg)
(8 minute time cap)

The goal for this workout is to work at +/- 5BPM of your threshold heart rate. This is the average heart rate from your Airdyne Ramp Test You should be able to keep moving at a hard pace, keeping rest periods short (<12 seconds).