Conversion Phase

Conversion Phase
Conversion Phase

Muscle Group:

Categories:

Equipment:

Purpose of the Conversion Phase:

This phase takes the strength you’ve been building (and will continue to build) and teaches your body to apply it to find new power generation ability while also teaching your body to be able to go harder, for longer.

Detailed Workout Plan

Lab Work (Skill/Strength)

Olympic Lifting Session – Clean and Jerk
Four sets, each set begins on a three minute timer: 
2 Hang Position Snatch and 1 Snatch (from the ground) at 75-85% of Snatch One Rep Max lift.
Met-Con
Prescribed
For Time: 
3 Legless Rope Climbs
30 Burpee Box Jump over a 24 or 20 inch box
30 Pistols (One-legged Squat)
2 Legless Rope Climbs
20 Burpee Box Jump over a 30 or 24 inch box.
20 Pistols
1 Legless Rope Climb
10 Burpee Box Jump over a 40 or 30 inch box
10 Pistols
Scale 1
For Time:
2 Legless Rope Climbs
20 Burpee Box Jumps over a 20 inch box
20 Pistols
1 Legless Rope Climb
15 Burpee Box Jumps over a 24 inch box
10 Pistols
2 Rope Climbs
30 Burpees
30 Air Squats
Scale 2
4 Rounds For Time:
4 Sit-to-stand Rope Climbs or Pull-up/rope climb movement scale reps.
20 Burpee Box Jump over a 20 inch box
20 Air Squats

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