"My Little Friend"
Duration: 30:00
3 Rounds For Time:
30 Dumbbell Reps, 50 / 35 lb
2,000/1,800 Meter Echo Bike
100 Double Unders
Round 1: Single-Arm Dumbbell Thrusters
Round 2: Single-Arm Dumbbell Snatches
Round 3: Single-Arm Dumbbell Clean & Jerks
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: We're using a single dumbbell for each of today's dumbbell movements. Alternate arms every 5 reps on all dumbbell movements.
- Pick a dumbbell weight and double under variation/rep number that allows for those stations to be completed in 2:00 or less.
- The dumbbell should go to the floor each rep (with both heads of the dumbbell touching the ground) for the snatches and clean & jerks.
- Target Score: 18-27 Minutes
- Stimulus: Lactate Threshold [RPE 6-7]
- Score: Time
STRATEGY
- Today's workout will require intelligent pacing. Set the workout up to move swiftly through the dumbbell reps.
- Bike at a sustainable pace that does not further induce fatigue. You should get off the bike and be able to get right on the double unders.
- During your double unders, take breaks as needed if you are starting to feel fatigued. You should be able to pick the dumbbell up within 10 seconds of finishing your double unders.
SUBSTITUTIONS
DUMBBELL REPS
- Sub Barbell, @weight(65/45)
- Choose 1 dumbbell movement to do throughout.
2,000/1,800 METER ECHO BIKE
- 4:00 Time Cap
- 800/720m Row
- 600/540m Ski
- 1,600/1,440m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
DOUBLE UNDERS
- Reduce Reps
- 150 Single Unders
- Plate Hops
- 20 Burpees
- 1:30 Effort On Any Machine
TEAM VERSION:
TEAMS OF 3
[AMRAP 30]:
60-90-120:
Echo Bike Calories*
Double Unders (Each)
Barbell Reps
Round 1: 60 Clean & Jerks, @weight(115/85)
Round 2: 90 Snatches, @weight(95/65)
Round 3: Max Thrusters, @weight(75/55)
* FFF Calories: 48-72-96
* FMM Calories: 56-84-112
* FFM Calories: 52-78-104
- Notes: One partner works a time on all movements except the double unders. Complete the double unders with your own rope at the same time. The first teammate to complete the jump rope can advance to the barbell. Choose weights that allow for 1-5 reps at a time for clean & jerks and snatches and 5-10 reps at a time on thrusters. Teams should have at least 2 minutes for the thrusters at the end of the workout.
- Target Score: 60-180 Reps
- Stimulus: Moderate Loading
- Score: Total Thrusters
MOVEMENT PREP
200m Bike
3 Dumbbell Thrusters, Right Arm
3 Dumbbell Thrusters, Left Arm
200m Bike
3 Dumbbell Snatches, Right Arm
3 Dumbbell Snatches, Left Arm
200m Bike
3 Dumbbell Clean & Jerks, Right Arm
3 Dumbbell Clean & Jerks, Left Arm