RED WEDNESDAY IS HERE AGAIN :)

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🟥 Red Conditioning

Workout:

5 sets:

- Work 1:30 / Rest 1:30

- 15/12 Cal Ski Erg

- Max Cal Echo Bike

**If you can't finish the Ski Erg calories in 55 seconds then stop and get onto the Echo Bike

Rx for Age Groups:

35-54: As written.

55-59:

5 sets:

- Work 1:30 / Rest 1:30

- 12/10 Cal Ski Erg

- Max Cal Echo Bike

60+:

5 sets:

- Work 1:30 / Rest 1:30

- 10/8 Cal Ski Erg

- Max Cal Echo Bike

Scaling:

Machine target -> reduce only enough to preserve the intended work window

If you don't have one Ski Erg and one Echo Bike per pair, swap in a rower.

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WARMUP

General warm-up:

4:00 min

:30 sec jumping jacks then :30 sec squat jumps back and forth

2 rounds:

- 10 glute bridges

- 10 elbow punches

- 8 jumping squats

- 6 burpees

- 20-sec front-rack stretch/side

Specific warm-up:

2 rounds with empty bar:

- 3 Clean deadlifts

- 3 Clean pulls

- 3 Muscle Cleans

- 3 Front Squats

- 3 Push Presses or Jerks when overhead appears

Then build gradually into the first working load.

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🟨 Clean and Jerk - Checkpoint

Clean and Jerk from the floor:

- Build with singles: 70%, 78%, 84%, 88%, 92%, 95%

- Then: up to 3 attempts at 100%+

- Rest 2:00-3:00 between heavy attempts

**If we're not ready to go heavy at 100% then find a weight you can do 3 times. You can drop the weight between attempts.

Scaling:

Clean and Jerk -> Power Clean + Front Squat + Jerk heavy technical single

Barbell load -> reduce load first while preserving the intended speed and position