CrossFit WOD – “Hangman” (20 min cap)
21 Hang Power Cleans (135/95), 21 Burpees over Bar, 100 Double Unders
15 Hang Power Cleans (135/95), 15 Burpees over Bar, 75 Double Unders
9 Hang Power Cleans (135/95), 9 Burpees over Bar, 50 Double Unders
Influence of Different Relative Intensities on Power Output During the Hang Power Clean: Identification of the Optimal Load
Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.
Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.