2024-12-07

• 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

• 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.

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

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TEAM VERSION:
[TEAMS OF 2]
10 Rounds Each For Time:
6 Double Dumbbell Hang Snatches, 35 / 25 lb
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.

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