"Seeing Double"
Duration: 30:00
For Time:
1,200-900-600-300 Meter Row
120-90-60-30 Double Unders
12-9-6-3 Double Dumbbell Hang Snatches, 50 / 35 lb's
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: Today's triplet descends in reps each round, so our rounds should get faster as we go. This will naturally create space to pick up our pace throughout the workout.
- Rows: Should be completed in 6:00-4:30-3:00-1:30 or less.
- Double Unders: Should be completed in 2:00-1:30-1:00-0:30 or less.
- Double Dumbbell Hang Snatches: Choose a load that allows you to complete the first set of 12 reps within 2 sets. Focus on a strong extension and dip back underneath the dumbbells as you lock them out. This will save you from back fatigue.
- Target Score: 16:00-22:00
- Stimulus: Lactate Threshold [RPE 6-7]
- Score: Time
STRATEGY
- Loading on the double dumbbell hang snatches is important today. While this is meant to be a challenging movement, we should still move with quality throughout reps. Focus on finding a strong overhead position at the top of the snatches where the dumbbells are stacked directly over the shoulders.
- As you progress through today's workout, you should try to find one area each round where you can be a little faster, more efficient, or take less rest since the total volume decreases each round.
SUBSTITUTIONS
1,200-900-600-300 METER ROW
- 6:00-4:30-3:00-1:30 Time Cap
- 960-720-480-240m Ski
- 2,400-1,800-1,200-600m Bike Erg
- 60-45-30-15 Calorie Echo Bike
- 800-600-400-200m Run
- 5:00-3:45-2:30-1:15 Moderate Effort on Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 190-135-90-60 Single Unders
- Plate Hops
- 24-18-12-6 Burpees
- 2:00-1:30-1:00-0:30 Effort On Any Machine
DOUBLE DUMBBELL HANG SNATCH
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings
- Empty Barbell Hang Power Snatches
TEAM VERSION:
[TEAMS OF 2]
10 Rounds Each For Time:
6 Double Dumbbell Hang Snatches, @dumbbell(35/25)s
30 Double Unders
15/12 Calorie Row
* Switch After Full Rounds
Time Cap: 35 Minutes
- Score: Total Time
- Target Score: 25-35 Minutes
- Stimulus: VO2 Max [RPE 8-9]
- Notes: Pick weights/variation that allow for unbroken hang snatches and jump rope throughout. Row should be completed in under 1 minute.
MOVEMENT PREP
3:00 Row
0:30 Easy Jump Rope
0:20 Big Jump Single Unders
0:20 Single Under-Single Under-Double Under
0:20 Double Unders
With Light Dumbbells:
10 Deadlifts
8 Hang Power Cleans
6 Push Press
4 Single Arm Hang Snatch (each arm)
4 Double Dumbbell Hang Snatch
Build To Working Weight as Needed
Practice Round:
200m Row
20 Double Unders
2 Double Dumbbell Hang Snatch