"Gimme Moore"
Duration: 18:00
On the 3:00 x 6 Rounds:
1 Rope Climb (15')
400 Meter Run
Max Push Jerks, 135 / 95 lb
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: In this workout, the goal is to accumulate as many push jerk reps as you can. It should take 2:30 or less to complete the rope climb + 400m run, leaving at least 20-30 seconds to accumulate max push jerks.
- Rope Climb: Be smooth up and down the rope, focusing on using your legs rather than pulling too much with your arms.
- Run: Moderate effort here. Keep in mind that a large portion of this 18-minute workout will be spent running.
- Push Jerks: Choose a push jerk weight that allows for at least 10 reps each round.
- Target Score: 60-120 Reps
- Stimulus: Lactate Threshold [RPE 6-7]
- Score: Total Push Jerk Reps
STRATEGY
- Today's workout is all about maximizing your time on the push jerks. Don't run so fast that you get to the push jerks gassed and need to rest before picking up the bar.
- You should finish your run and be able to pick the barbell up and get right to work on the push jerks.
SUBSTITUTIONS
ROPE CLIMB
- Reduce Height
- Lay to Stand Climb
- 5 Strict Pull-Ups
- 5 Ring Rows
- 5 Toes To Bar
- 6 Alternating Dumbbell Plank Rows (Renegade Row)
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
PUSH JERK
- Reduce Reps/Loading
- Sub Dumbbells/Kettlebells
- Split Jerk
- Push Press
- Strict Press
- Handstand Push-ups
TEAM VERSION
[TEAMS OF 2]
On the 4:00 x 5 Rounds:
4 Rope Climbs (15')
400 Meter Team Run
Max Push Jerks, @weight(105/75)
MOVEMENT PREP
5 Rope Pull-ups, Right Arm On Top
100m Run Easy
5 Rope Pull-ups, Right Arm On Top
100m Run Easy
30 Second Empty Barbell Overhead Hold
10 Empty Barbell Strict Press
100m Run at Workout Pace
5 Push Jerks at Lighter Weight
100m Run at Workout Pace
1 Rope Climb
5 Push Jerks at Workout Weight