STIMULUS
- Overview: Partition the full workout however you would like. You will maximize this workout by transitioning once you begin to feel fatigue building up (slow reps, burning legs, or labored breathing).
- Devil Press: Use two dumbbells. Choose a dumbbell weight that allows you to complete at least 6 devil presses on the minute (1 rep every 10 seconds).
- Farmer's Carry: Use two dumbbells held at the sides. The weight for the farmer's carry should be something you can carry for 100+ meters unbroken.
- Target Score: 18-25 Minutes
- Stimulus: Lactate Threshold [RPE 5-6]
- Score: Time
SUBSTITUTIONS
FARMER’S CARRY
- Reduce Loading
- Reduce Distance
- Sub Kettlebells or Plates
- 5:00 Farmer’s Hold
- 2x Distance Shuttle Runs
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Single Dumbbell Devil Press
- Burpee To Target
- Double Kettlebell Hang Clean & Jerk
- Double Kettlebell Russian Swings
2,000/1,800 METER ROW
- 10:00 Time Cap
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 1,600m Run
- 8:00 Moderate Effort on Treadmill/Runner
TEAM VERSION:
4 Rounds For Time:
P1: 500/450 Meter Row
P2: 200 Meter Farmer's Carry
P2: 500/450 Meter Row
P1: 200 Meter Farmer's Carry
Together: 16 Synchro Single-Arm Devil Press
Dumbbells: @dumbbell(35/25)s
Time Cap: 30 Minutes
* Notes: The row and carry are designed to take around the same time (2:00-2:30). Partners switch stations upon completion of both distances. Once each partner has completed a carry and row, move to the synchro single-arm devil presses. Synchronize at the bottom of each rep. Alternate arms however you would like.
* Target Score: 20-28 Minutes
* Stimulus: Lactate Threshold [RPE 5-6]
* Score: Time