26.3 is…Burpees, Cleans, More Burpees, Thrusters and Repeat!

Workout: ———————-

For time (cap = 16 minutes):

2 rounds of:

12 burpees over the bar

12 cleans (95/65 lb)

12 burpees over the bar

12 thrusters

2 rounds of:

12 burpees over the bar

12 cleans (115/75 lb)

12 burpees over the bar

12 thrusters

2 rounds of:

12 burpees over the bar

12 cleans (135/85 lb)

12 burpees over the bar

12 thrusters

Scaled: 64/45, 85/55, 95/65 lbs and bar step-overs okay. 

See the full standards and all options here.

Logistics:———————-

Sign up on MindBody like you normally would! We'll partner up and run 2 heats per class. One partner will do the workout, while the other counts reps and judges for standards then switch. If you know you need extra time, come a bit early to get yourself warm and cheer people on.

Strategy———————-

Cleans:

• Standard: Move from the floor to the front rack position. The rep counts when the bar is on the shoulders with the hips + knees extended, elbows in front of the bar, and feet in line. 

• You must change your own weights before the first set of cleans in the new section. You can do it at any time. No help is permitted and only one barbell may be used. Collars are required and must be outside of the plates.

• The first weight should feel smooth and repeatable. Keep the sets slightly shorter than you think. As the bar gets heavier, consider quick singles with minimal rest.

• When cycling: hook grip each rep, relax the hands in the catch, and reset the grip on the way down for touch-and-go reps. 

• If you’re doing singles, stay close to the bar with less than a 3-second break between reps.

• Make the reps count: make sure you’re not lowering the bar too early! You must stand up all the way and get the elbows in front of the bar before dropping it down.

Burpees:

• Standard: your chest and thighs must touch the ground. For RX, you must jump over the bar (have both feet off the ground at some point). A two foot landing or takeoff is not required and there are no rules about how to face (you can be angled or even bar-facing). The rep counts when on the other side of the bar.

• Move at a steady, sustainable cadence. These should elevate the heart rate but not force long breaks.

• Find a smooth rhythm, making every rep look the same so you don’t have to think as you tire.

• Stay low and move laterally over the bar without excessive jumping height. If needed, take a half-second pause at the bottom of the burpee, don’t pause at the top.

• Try to step up with the outside leg every time; this will help keep the heart rate under control and keep you balanced.

Thrusters:

• Standard: You must hit full depth in the squat, with the hip crease below the top of knees. The rep counts when hips, knees, and arms are all fully extended and bar over the body. You can squat clean into the first rep.

• Aim to keep these in 1-3 sets at the lightest weight. Break early on the heavier bar to avoid hitting failure. 

• Breathe at the top (half-second pause), keeping the bar path vertical. Avoid rushing the squat and losing position.

• Use the legs and hips coming out of the bottom of the squat to help launch that bar overhead.

Pacing

• Very simply: do not come out too hot! This workout rewards calm and consistent movement & people with a plan. 

• Let the intensity come to you. Stay in control of your speed of execution, breaking things up more than you'd like at the beginning so you can keep moving steadily and avoid spiking your heart rate too early. 

• Find a burpee pace that lets you finish them, walk to the barbell, and get right to work every single round.

• Break up the barbell work more conservatively than you’d like so that you can do your burpees in a smooth, controlled way. 

• For many athletes, quick singles on the cleans will be the best strategy to move consistently through the workout.

• Have a thruster plan: 7-5 or 5-4-3 are great options.

• This will be a hard one! Focus on the movement in front of you, staying with your rhythm and plan, when you get tired. You can do it!!

Scaling

We will have scaling options for everyone! Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the cleans and thrusters at the RX weight, do it! If you hit the wall, but want to keep doing the workout, tell your judge you’re done with the RX version and switch out whichever movement is limiting you.

Congratulations on an awesome 3 weeks!! You’ve shown up and worked hard and we’re proud of all you’ve accomplished!