Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- Pick a machine to get your heart rate high and then work on loosening up your posterior chain and overhead position with the empty bar and wall walks.
- Quickly warm up the handstand push-ups. If performing this with the class, perform 5 sets of a 50-ft handstand walk after warming up the handstand push-ups and before the power cleans.
- Build in load to 3 quick reps at workout weight for the power clean.

Stimulus & Goals
- Complex gymnastics and weightlifting at moderately heavy loads.
- Ascending rep scheme with high amounts of muscular fatigue.
- Shorter time frame that forces short rest and quick transitions.
- Complimentary movement functions for high intensity.
- Athletes can choose their adventure, prioritizing a heavier clean or a more challenging handstand push-up option. Rep scores will vary accordingly.
- Retest from 220121.

Strategy
- Only perform touch-and-go power cleans if you're able to immediately pick up the bar and kick up to the wall as soon as you're done. Otherwise, give your arms and shoulders a break by performing fast singles.
- Get the first clean out of the way as quickly as possible every round. From there, move faster or slower based on how the first rep feels.
- Perform unbroken handstand push-ups for as long as possible, but never reach failure. If a rep gets slow or grindy, come down immediately. You should always choose to kick down and never feel like you have to kick down.

Modifications
Handstand push-ups | Range of motion, piked push-ups, push-ups from the knees, seated dumbbell shoulder press
Power cleans | Load, hang power cleans, dumbbell options

- Increase loading across as many sets as possible or perform the same weight for multiple sets.
- Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
- If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

Stimulus & Goals
- Sprint each interval.
- :50-1:10 per 200/250 meters.
- Rest with the remaining time in the 2:00 interval.

Strategy
- Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible to keep your pace down and get through the interval faster.

Modifications
Row | Distance, 200/250-m ski, 400/500-m C2 bike, 500/700-m Echo bike